3.24.14 – WOD


Date Night Weight Night 14.4 action



WOD: Partner WOD:

5 rounds for time of:
Row 500 meters
15-foot rope climb, 5 ascents
15 Thrusters, 95/65 pounds
50 push-ups

*each partner rows 250 meters, all other movements are break as you desire with only one person working at a time
**35 minute time cap


WOD: Partner WOD:

5 rounds for time of:

Run 400 meters together
50 Air Squats
35 Ring Dips
20 DB Deadlifts

*one partner working at a time on movements! but run together
**30 minute time cap

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

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