7/29/2014

By July 29, 2014wod

PreWOD

Dynamic warm up

Met Con
7/29/2014

 Original
  • Pullups – 25 reps
  • Barbell Deadlift with 135 lbs. – 50 reps
  • Pushups – 50 reps
  • 24-inch Box Jumps – 50 reps
  • Floor Wipers – 50 reps
  • Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
  • Pullups – 25 reps

     

THE INTERMEDIATE 300 WORKOUT

  • Pullups – 25 reps
  • Dumbbell Deadlift – 50 reps
  • Pushups – 50 reps
  • Body-Weight Squat Jumps – 50 reps
  • V-Ups – 50 reps
  • Dumbbell Push Press – 50 reps
  • Pullups – 25 reps

    Instructions →

 

THE BEGINNER 300 WORKOUT

  • Body-Weight Rows – 15 reps
  • Body-Weight Squats – 25 reps
  • Pushups – 15 reps
  • Jumping Jacks – 50 reps
  • Mountain Climbers – 20 reps
  • Close-Grip Pushups – 10 reps
  • Body-Weight Rows – 15 reps
 
Try to finish in under 18 mins
 
Cash out 800 meter run

Our Partners

  • crossfitjournal
  • advocate
  • tough