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Sunday 7/13/2013 Mainsite WOD

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Warm up

3 mins Single jump rope

5 mins double under practice

Dynamic stretches

 

Strength/skill

Floor press

Level 2 (advance)

3-3-3-3-3

Level 1 (beginner)

5-5-5-5-5

From Crossfit.com archives July 6th 2012

TUESDAY 120814

Level 2 ( advance)

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

 

Level 1

50-35-20 reps of

Wall balls (14/10)

Ring rows

Single jump rope ( double the amount of reps)

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