WOD Wednesday #79 Powered by Strauss Direct CrossFit Box

5 Rounds for time:400 meter Run
15 Overhead Squat (95/65lbs)

GOAL TIMES:Elite: Sub 11:00
Level 3: 11:00-13:00
Level 2: 13:00-15:00
Level 1: 15:00- 17:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Depending on your running ability, use the 400 meters to rest or make up time.

SCALING:

• Reduce Run to 200 meters
• Row 400 meters or 200 meters
• Reduce weight to one you can do for 15 reps efficiently and unbroken.
• Box Overhead Squat
• Overhead squat with PVC pipe
• Reduce to 3 rounds

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