7.30.14 – WOD

Athlete: Will L.



Warm-up: 3 x for Quality of:

8 Scap retractions
8 Wall Angles
15 Heavy Russian Swings (use glutes only)
40 Double Unders

Strength: 3 x of:

10 Heavy Push Press
Rest 1 minute
2 Legless Rope Climbs —> 5 Weighted Pull-ups = Mod
Rest 2 minutes

WOD: 5 rounds for time of:

10 Deadlifts, 225/155 pounds
15 Pull-ups
20 Wall Balls, 20/14 pounds @ 10/9 foot target

*20 min time cap


WOD: With a partner, 4 rounds, each for time of:

10 Burpee Box Jumps, 24/20
20 Push-ups
30 Russian KB Swings
40 Jumping Lunges

NOTE: partner A completes an entire round, then partner B completes an entire round while partner A rests. Repeat until both partners have completed 4 rounds a piece

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

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