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Published on May 6th, 2020 | by Crossfit Sacrifice

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Call Coach Mark for drop ins or to get started 7065871946 crossfitsacrifice@gmail.com

WOD WEDNESDAY

4 Rounds:
:30 Hand Stand Hold

:30 High Plank Hold

:30 Hollow Rocks

:30 Low Plank Hold

THEN

14:00 AMRAP

800m Run Then Max Rounds:

3 Bar Muscle Ups

6 HSPU
9 KBS 70/53

*Scale KBS to 53/35 if your lumbar spine is sore from yesterdays deadlifts.

THEN

Accessory Cash Out:

3 X 12 each arm DB Bent Over Row


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