Wednesday

CrossFit 190 – WOD

Warm-up

25 Jumping Jacks

5 Walkouts

:20 High knees

5 Burpees

:20 Butt kicks

10 Walking Quad Stretch

15 OO/Db/KB deadlifts

10 Push Press

5 Inch Worms

10 Air Squats + 5 Squat Jumps

WOD

Metcon (Time)

For Time:

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]
For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

*1 Round of “Odd Object DT” goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
If you have db or kB or two of each, use!!!

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