3.17.14 – WOD





Close Grip Bench Press 5-5-5-5-5

*for load

WOD: With a 15 minute running clock perform, 21-15-9 reps for time of:

Wall Balls, 20/14 pound ball @ 10/9 foot target

Burpees with a Jump & Touch 6″ above max standing reach

Toes to Bar

*With remaining time complete as many Muscle-ups as possible


WOD: Teams of 4 complete 3 rounds for time of:

Run 400 meters
Airdyne .5 miles
Row 500 meters
Plank Hold

*each team member must complete all four stations to be considered 1 round
**when each team member completes the prescribed distance of cardio, the whole team rotates
***the plank hold partner must accumulate as much time in the plank position as possible until the rest of the team is ready to rotate

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

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