3.26.14 – WOD




WOD: 5 rounds for time of:

150′ Farmers Carry w/ KB in each hand, Blue/Pink
50′ Weighted Walking Lunge Steps w/ KB in each hand, Blue/Pink
7 Strict Pull-ups
8 Handstand Push-ups

*if you drop the KBs there will be an on the spot 25 burpee penalty. You must set them down softly
**20 minute time cap


WOD: Teams of 3 rotate stations every minute for 24 minutes:

:30 max Calorie Row
:30 max Burpees over the rower
1 minute max Back Squats w/ empty barbell
1 minute Rest

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

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