Wednesday/Thursday/Friday/Sat

Prep Work
3 min AMRAP
10 wall ball shots
5 burpees
10 Beat swings

WOD
A.
8X1 Split snatch
*New movement, have some fun with it

B.
Reverse “Annie”
10-20-30-40-50 For time
Double unders
Situps

C.
3 min cool down on the bike

Thursday

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep Work
500M Row
2X10 KB Swings
2X10 Drinking birds
2X10 Leg pumps

WOD
A.
Deadlift
6X4
15 min cap, build to a tough set (not a max)

B.
3 rounds for time:
15 cal row
12 KB Long cycle 53/35
9 burpees

C.
2X of each
50′ inchworm push up
50′ Crab walk

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2
For time:
50 Burpees over your partner (one partner holds plank from elbows)
50 Toes to bar
50 Wall ball shots 20/14lb-12/10′ Target
25 Burpees over your parnter
25 Toes to bar
25 Wall ball shots

B.
Establish 1 set of max push ups

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