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CrossFit Bolton
WODS & News

Wednesday 161109

A.
Five rounds, not for time, of:
3 Weighted Pull-ups
10 Ring Dips

Coach Alex’s Notes:
Scale these movements according to your current ability.

B.
For time:
30 Wall Ball Shots, 20/14 pounds
20 Toes to bar
135/95 pound Power Snatch, 10 reps
20 Toes to bar
30 Wall Ball Shots, 20/14 pounds

Scaling Options:
L3: 115/75
L2: 95/65, knee raises
L1: Alternating dumbbell snatch, knee raises

Coach Alex’s Notes:
12 minute time cap.

C.
5:00 of Static Stretching (time permitting).