wod

7/3/2014

By July 3, 2014 No Comments

PreWOD

Dynamic warm up

Met Con
7/3/2014

Dynamic Warmup

Strength: 15 min to find 1RM
Dead Lift.

Skill:10 mins Handstand/Handstand Walk

15 min AMRAP
10 Wall balls 20/14
10 KB Snatches 5 ea arm: 50/35, 40/25
50 meter run


Cash out: med ball relay run: 10 rounds end of drive way/bay door 
even team #'s. 35#ball  Loosing team does 20 burpees

Our Partners

  • crossfitjournal
  • advocate
  • tough