CrossFit WOD – Wed, Aug 23

TimberWolf Crossfit – St.Paul – CrossFit WOD

Glute Activation (Checkmark)

Pigeon Pose – 60sec / side

10x slow cossack squat w/ 5sec hold

(add a DB in the goblet position if you need a challenge)

7 way hips

Build (Checkmark)

EMOM10 – 70m Sprint

1-4 @ 80% effort

5-7 @ 85%

8-9 @ 90%

10 @ 95%
Almost ready to go all out!

21-15-9 (Time)

Row Calories

DB Thruster (50# / 35#)
Choose a DB thruster weight that

allows for 15 unbroken when fresh

This is harder than you think it will be

(and you probably think it’s going to be hard)