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Sunday 7/28/2013 Main site WOD

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Warm up

3 sets of

5 wall balls

5 Burpees

10 band pull aparts

dynamic stretches



Floor press


50%-60%-65%-75%-85% of your 1RM

or build up to a challenging set of 5 reps



from the CrossFit archives Sept 2011

Complete as many rounds as possible in 20 minutes of:

Run 400 meters ( 1st ave and back)
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Scale options

scale distance on run

scale pull ups with bands

scale pull ups with ring rows

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