WOD – 7-15-16

 

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This team leaves for the CrossFit games today. Action starts Wednesday, July 20th. Thank you for all the support!

WARM-UP
1 min singles
2 min double unders practice
10 walking lunges
10 ring rows

STRENGTH
3 sets
A1. SA KB front squat x 7 / side @ 22×1
A2. walking lunges x 20 steps
A3. 8 strict knee ups

WOD
4 rounds
Row 300/250m
8 box overs
6 CTB
24 doule unders ( 4 burpees + 20 singles)
rest 2 minutes:
Goal: HIGH POWER OUT PUT same time / round