Main WOD – CrossFit LoDo
20 Alternating KB clean and jerks
50 ft lateral plank walk
10 Burpees
16 Alternating KB Clean and Jerk
40 ft lateral plank walk
10 burpees
12 Alternating KB Clean and Jerk
30 ft lateral plank walk
10 burpees
8 alternating KB Clean and Jerk
20 ft lateral plank walk
10 Burpees
CORE Series Training
Warm Up: 3 Rounds: 20 (Total) step ups 10 Wall Squats 10 Push Ups
Skill: The Front Squat (RACK)
WOD: 3 Rounds: 400 meter row 15 Goblet Squats 15 slam balls
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