Fun Friday WOD 7/18/14

Jul 17th, 2014

Comments: 0
Category: WOD

Fun Friday WOD 7/18/14

Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Farmer’s Carry (6 sets of 2 with Max Effort Weight.)

Max Effort Weight is as much weight as you can hold in your hands. Go down the turf and back for one set of 2. Repeat 6 times.

Sled Pulls (1 set of 5 reps)

Start with your body weight and work up to double and maybe triple your body weight for the pulls.

Metcon 7/18/14 (Time)

For Time: 9 Seated Ring Pull Ups, 25 T2B, 25 WBS (20, 14), 9 Seated Ring Pull Ups, 25 T2B, 25 WBS (20, 14), 9 Seated Ring Pull Ups.
For the Seated Ring Pull Ups, your heels lift off the floor first then you complete the ring pull up.

Mystery Movement 7/18/14 (No Measure)

?

Add a comment

Your email address will not be shared or published. Required fields are marked *