Wine Country CrossFit

Wednesday’s WOD

Plyometric Work –

Rebound Box Jumps
High Jumps
Dot Drills

WOD –

#1 – Tabata Sprints (run or row)

Rest 3 minutes

#2 – 3 Sets of 800 meter* Run or Row. Rest 1 minute between each set.

*Pace is as fast as possible, but aim to complete each 800 m distance to within 10 seconds of each other. 10 Burpee penalty for each time you go over the 10 second limit.

OPTIONAL Cash-Out – 100 Burpees for time (8 minute time cap)