2.13.14 – WOD


Thursday & Friday


Warm-up: 7 min AMRAP of:

7 Burpee jump & touch 6″

7 L-Pull-ups

7 45/33 pound Thruster

*steady WARM UP pace

Strength: RDL 4-4-4-4-4-4

WOD: 15-12-9-12-15 reps for time of:

Lateral Hurdles, 24/20 inches

Toes to Bar

Overhead Squat, 95/65 pounds


WOD: Teams of 3 for time:

3,000 meters of Rowing
200 Wall Balls
100 KB Swings
200 meter Farmers Carry (all 3 teammates w/ a KB in each hand, Red/Blue)
300 Russian Twist w/ Medball

*one person works at a time except Farmers Carry
**35 minute time cap

MWOD: Thursday @ 8:30am

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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