The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Wendler

Wendler Week #1

65% X 5

75% X 5

85% X 5+

*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle

Deadlift (65% X 5)

Deadlift (75% X 5)

Deadlift (85% X 5+)

*Make sure you change your reps if you do more than 5

Metcon

Naughty Nancy (Time)

Naughty Nancy

4 Rounds for time

15 Overhead Squats 135/85#

400M Run
*This should be heavier and slower than your normal Nancy time. It is one round less but 40lbs heavier for the guys and 20lbs for the girls. Push yourself on the weight. The Intent of this one today is to be heavy.