5.1.14 – WOD


11 individual regional athletes getting ready for Del Mar on Memorial Day Weekend, May 23-25.

Thursday & Friday


Warm-up: 800 meter jog, then:

3 rounds for quality of:

8 Wall Angels
8 Worlds Greatest Stretch, 4 each side
8 Squat Therapy

Mobility Prep: 5 minute Squat Test

WOD: 21-15-9-6-3 reps for time of:

Strict Handstand Push-ups
Front Squats, 195/125 pounds
Bar Facing Burpees

*this WOD has a 30 minute time cap


WOD: For time:

1,000 meter Run
50 KB Swings
40 Wall Balls
30 Toes to Bar
25 KB Swings
20 Wall Balls
15 Toes to Bar
100 Double Unders

*this WOD has a 30 minute time cap

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

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