CrossFit Belleville – WOD

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WarmUp

Partner Warmup

**Buddy 1:** 1 Minute Row (Easy)

**Buddy 2:** 1 Minute Squats to Wall Ball

**Buddy 1:** 45 Seconds Row (Moderate)

**Buddy 2:** 45 Seconds Wall Ball Push Press

**Buddy 1:** 30 Seconds Row (Faster)

**Buddy 2:** 30 Seconds Wall Ball Thrusters

Mobility/Prep

2 sets

Band Walks x 10 each direction

Glute Bridges x 10

5/3/1 – Wendler

Deadlift (5/5/5+)

Warm up sets

40%x5 50%x5 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Power Wash (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

25 Deadlifts (155/105)

50 Wallballs (20/14)

* Your score today is the slower of the two rounds