Wednesday’s WOD 05.08.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

8 Rounds:

100M Farmer Carry

3 Tire Flips

1 Rope Climb
*If no tire flip, 3 dball clean or partner flip

**Weight is up to you.

***If rope climbs are easy for you, try legless

Metcon (No Measure)

3 Rounds NFT:

2 TGU Ea. Side

8 Windmills Ea. Side

10 DB Curl + Press
FORM > Weight

*Focus on how your controlling and moving your body vs. weight. These should be done to move well, not fast and sloppy.

**Yes, its not “fancy” but we need it! It’s good for you!