WOD
“Vanessa” (from Bayway CrossFit)
800M Run
50 Deadlifts (40% of 1RM)
25 V-Ups
50 Wallballs (20/12)
25 Toes to Bar
800M Run
50 Squat Jumps
25 Russian Twists w/ Medball
50 Pullups
25 Medball Situps
800M Run
Complete solo or as a team, with one athlete working at a time, running the 800 together.
Extra
Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/1*6 sets
Clean + Jerk: every 90 sec: 60/3+3, 70/3+3, 75/3+1, 75/1+3, 80/2+1, 80/1+2, 85/1+1*2 sets
Front Squat: every 2 min: 60/3, 70/3, 80/3, 85/3*3 sets