WEDNESDAY 9.10.14 | CrossFit Old 4th Ward

WEDNESDAY 9.10.14

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WOD
WEDNESDAY 9.10.14

Strength

Wide stance box squat: 10 x 3 @ 70% 
Rest 30 seconds between sets

Accessory 

Skill: hip mobility – 
-splits
-sumo squats
-couch stretch
-calf mobility 
-hell chord stretch 

OR

Work: 15 3 – point toes to bar

WOD

“Kelly” 
5 rounds for time:
400m run
30 box jumps 24/20
30 wall ball shots 20/14

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