Wednesday Workout: OTM Strength, Wall Ball, Row

crossfit-charlottesville_0494

STRENGTH

OTM 15:

  • Power Snatch x 3

*Choose the weight and either perform touch and go reps or quick singles.  Should not take more than 20-30 seconds to complete each set.  Adjust to hang power snatch if necessary.

WOD

Level 1

For Time:

  • Wall Ball (14/8) x 40
  • Row x 500m

Level 2

For Time:

  • Wall Ball (20/14) x 60
  • Row x 500m

*3 burpee penalty for each time you drop the wall ball

ANNOUNCEMENTS

  • August 28 – Yoga at the gym! RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

2 Comments on “Wednesday Workout: OTM Strength, Wall Ball, Row

  1. 55×2, 60×2, 65×2, 70×3, 75×2, 80×1, 85×1, 90×1 (only made 1 at 90#)
    Wod: 5:00rx

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