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WOD Archive - July 2014

Wednesday September 19 2012
early morning pool shot
wednesday:

rest day

CrossFitters

Warm Up: Run 400m, 20x Wall ball, Run 400m, 20x pull up.

Work Capacity: Complete the following for time...
50x 2 for 1 wall ball (20#/12#)
5x rope climb (15ft)
40x 2 for 1 wall ball (20#/12#)
4x rope climb (15ft)
30x 2 for 1 wall ball (20#/12#)
3x rope climb (15ft)
20x 2 for 1 wall ball (20#/12#)
2x rope climb (15ft)
10x 2 for 1 wall ball (20#/12#)
1x rope climb (15ft)

Endurance: 1x 500m row sprint
*If over 1:30 for men and 1:45 for women, perform a second 500m row penalty. For the second row, if over 1:45 for men and 2:00 for women, perform a third 500m row penalty. Rest 3-5 minutes between rows, if necessary.

Core: 50x evil wheels



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