Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

2 rounds

25 ft of BEAR crawls

https://www.youtube.com/watch?v=-JcD5SOqW50

25 ft of CRAB walk

https://www.youtube.com/watch?v=I-3r4cl4ahA

5 inch worms

5 LIZARD lunges

https://www.youtube.com/watch?v=03t_EK_YgyI

Metcon

Metcon (No Measure)

“Cardio Wednesday!”

0-9min…

2 Rounds:

500m Row

400m Run

9-18min…

10 Rounds:

10 Alternating DB Snatches (50/35lbs.)

5 Burpee Box Jumps (20″)

18-27min…

2 Rounds:

500m Row

400m Run

27-35min…

10 Rounds:

10 Barbell Push Press (75/55lbs.)

10 Air Squats
MASH style! Also know as, “a little bit of everything.”

I tried to make the time caps hard enough to where you get about 1-2min. of rest before the next session. Staying on pace will be tough for some and easier for others. So worst case scenario, just stop no matter where you’re at 1min. before the next section. That way you have enough gas in the tank to hit each piece hard. You’re also welcome to keep a slower effort and almost turn it into a 35min nonstop workout. It’s just not as fun that way 😉

Score today is just finishing the sections. So the best score is 4. Put your times in the comments to flex though 😉