Thirsty Thursday WOD and Description

Warm Up:

Spider man cycle-5 per

Huggers- 20 reps

Push up with rotation-10 reps


Shoulder Taps - 10 reps

Bicycle crunches - 20 reps

Crossover Mountain climbers - 30 reps

Strength: Push Up Pyramid with 10 second "T" hold after each set

1-10-1 in Reps (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1)

1- push up - 10 second T hold

2 - push ups - 10 second T hold

3 - push ups - 10 second T hold

continue cycle until your reach 10 reps and then pyramid back down to 1 rep

*T hold:

Lying face down on the floor, extend arms out to your sides making a "T". Lift your arms off the ground by squeezing your shoulder blades together creating tension in your upper back. Maintain that position for 10 seconds after each set of push ups.


400 M run

20 Alt DB Snatches

15 Air Squats

10 Burpees over DB

*Choose DB weight that will allow you to complete Snatches unbroken.


Topic: CrossFit MXL Virtual! Start Time : May 13, 2020 09:29 AM


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