5.3.14 – WOD



CrossFit 7:30am
CrossFit 9am
Mobility 10am


WOD: Teams of 3 for time:

100 Calorie Row
100 Box Jump Overs, 24/20 inch box
100 Deadlifts, 180/120 pounds
100 Wall Balls, 20/14 pound ball @ 10/9 foot target
100 Ring Dips
100 Wall Balls
100 Deadlifts
100 Box Jump Overs
100 Calorie Row

*this WOD has a 42 minute time cap
**in order to achieve the desired result of this workout, I suggest you do fast unbroken reps in manageable sets without going to failure, then rest twice as long as you’re working due to the two teammates mimicking your same amount of work. High intensity interval style training (HIIT).

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

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