7/24/2014 CrossFit Workout of the day
Warm up
3 Mins Double Under Practice
Shoulder stretches w Bands
3 sets
30 Secs each
Plank
Groiners
Sonics
Mountain Climbers
Superman holds
Strength/Skill
For Quality
12-9-6-3
Strict Pull ups
Strict Ring Dips
Training
Complete the following for time
500 meter row
50 Box Jumps (24/20)
50 Wall Balls (20/14)
30 Box Jumps
30 Wall balls
10 Box Jumps
10 Wall Balls
500 Meter row
2014 07 23
17:29. So sweaty and legs so jelly
15:45…now that was a leg burner!!
this was a love/hate WOD.
16:16 with 14#… had to do step ups for fear my quads were going to collapse
nice job 6 am!
that was a quad killer. forgot my time…
felt spicy and did 30 wall balls with the 25lb’r … going back to 20lb felt so easy after that
almost ate it on one of the last box jumps .. good stuff
18.49
Legs are wrecked;
15:10 – step ups all the way through.
500 meter row for cash out was a suckfest
I did NOT want to get back on the rower at the end- I felt so slow.
Made it through in 15:10 RX.
12:35 RX. Worst part was the 50 Wall balls, which took forever.