7.28.14 – WOD

Joe M. and Joe Y. after a Saturday partner workout.



Warm-up: Not for time:

Jog 800 meters

3 rounds of:

12 Good Mornings
12 Lower Ab foam roll drill

Strength: Front Squat 5-4-3-2-1

*build to a heavy daily 1RM

WOD: 5 rounds for time of:

10 KB Thrusters, Blue/Pink
10 Ring Dip
10 Burpee Plate Jumps

*15 min cap


Warm-up: 3 x of:

10 hard pulls on Rower
30 Single Unders
10 inch worm to cobras

WOD: Partner WOD for time:

Row 3,000 meters (switch every 250 meters)
300 Double Unders (switch every 25)
Run 3 miles (switch every 400 meters)

*45 min cap

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

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