amrap, burpee pull-ups, burpees, crossfit, snatches, training, wallballs, wod, workouts -

Wednesday 7.29.20

Warm-up Prep (10-15 Minutes)

2 Rounds

15 Air Squats

10 PVC Pass-throughs

10 Medball Cleans

10 Push-Ups

50 Du's 


Strength/Skill - Abs

EMOM 1:30x6

7 T2B

10 Sit-Ups

:30 Plank


WOD (Workout of the Day) 

"Delta Force"

12 Min AMRAP

9 Burpee Pull-Ups

12 DB or KB Snatches 50/35

15 Wallballs

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 3-8 Rounds
  • Light weight for the most part, come out at a medium pace and gauge your breath, go harder or take some off the peddle as need be.  Go unbroken on all and just keep moving.
  • Score is Round plus reps

*Scale accordingly if any exercise cannot be performed RX