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CrossFit Bolton
WODS & News

Wednesday 160817

Five sets of:
Strict Weighted Chin-ups, 5 reps
Rest 60 seconds
Weighted Push-ups, 6-8 reps
Rest 60 seconds

Coach Alex’s Notes:
If you are proficient at pull-ups and push-ups, add weight each set. Perform the movement at body weight if your body weight a sufficient challenge for that rep scheme. If body weight pull-ups are impossible, perform partner assisted pull-ups.

Four rounds for max reps of:
20/14 pound Wall Ball Shot, 30 seconds
Rest 30 seconds
24/20″ Box Jump, 30 seconds
Rest 30 seconds
Burpees, 30 seconds
Rest 30 seconds
Toes to bar, 30 seconds
Rest 30 seconds

Two rounds, not for time, of:
Banded Pull-aparts, 50 reps
Tricep Extension (barbell), 12-15 reps
Rest 1 minute