“WD-40”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “WD-40”

2. Accessory

Conditioning

WD-40 (Time)

For Time

Row 400

20 Wall Balls

20 Hang Power Snatches

Row 300

16 Wall Balls

16 Hang Power Snatches

Row 200

12 Wall Balls

12 Hang Power Snatches

Alpha: Wall Ball (20/14), Hang Power Snatch (75/55)

Bravo: Wall Ball (20/14), Hang Power Snatch (65/45)

Charlie: Wall Ball (14/10), Hang Power Snatch (55/35)

Accessory

3x

15 Hollow Rocks

10 (total) Archer Ring Push-ups

Strength

6:30PM KSQ STRENGTH

1. Split Jerk – 1 Rep Max Test

Build to a heavy single

(take about 30 minutes or so, rest as needed between build up reps)

2. Overhead Squat Positioning

4 x :30

Sit actively at the bottom of an Overhead Squat – use a PVC pipe or empty barbell

Rest 1:00 between each

Split Jerk

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