Wednesday WOD-August 28 “Get Stronger”

Bonneville Shoreline Trail System
This is our backyard, enjoy it more if you do not already.
Bobbie and Bryce will be leading a Ute CrossFit Trail day on October 5th. Details are on the way!  Please make time for your running and hiking legs if you do not, so you can use them on this weekend!
Pre WOD
Cross Over Symmetry -Activation
or 4x :30/:30 Push Press/OH HOLD-Use light loads, one 5-10b db per hand)
WOD
On the 2 minute mark for 6:00
3 Front Squat @ 75% 1RM
Super Set with
2 High Box Jump
Rest 2-3:00
5×5
KB  Double Arm Bent over Row
Pick a load you are comfortable with, the idea today is to set your body in a good deadlift  (bent over row) style position and then get a full range of motion pull from your arms, avoid any thrusting or turning of the hips.  Perfect, tight pulls are the goal today.
**Sub KB’s with Bulgarian Bags or Barbells today.
 
POST WOD
1000m Easy Pace  Row or Run or Ski
Stretch
9:30 WOD and Daycare-SugarHouse GYM

Challenge: Partner up and complete 6x250m Row. Each person rows 3x.
WOD:5-10-15-20-15-10-5
KB Russian Swings 24/16kg
KB Clean & Press 24/16kg
Double Unders

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