Toni with another PR.....before 190 and after 225.  She's not messin' around!!

Toni with another PR…..before 190 and after 225. She’s not messin’ around!!

Warm Up
Run short block
3 rds
10 runners lunge
10 wall squats
10 ring rows
Plank hold 30 sec in push up position

WOD

30 Bb Squat Jump 65/45
20 Strict Push up
10 Strict Pull up
30 Bb Box Step up 95/65 20″
20 Strict Push up
10 Strict Pull up
30 Bb Step Back Lunge 135/95
20 Strict Push up
10 Strict Pull up
30 Back Squat 185/135

**Add weight to push up and pull up if strict is not challenging for you**

REST AS NEEDED

3X10
Strict T2B
3X10
Bb Bicep Curl

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

One response »

  1. Joni says:

    LEGS DAY!! WHOOT!! I kind of liked this WOD once I got through it…strict pullups shall forever be on my bucket list.
    PR’D my row by FOUR SECONDS!! 1:54
    WOD 23:26??? I think…rx on the weight and strict pushups. pullups in the band.

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