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WOD Archive - July 2014

Sunday June 3 2012
practicing staying back at shogun crossfit.
sunday:

rest your weary body!!!

CROSSFITTERS

Warm up: run 400m, 5 rounds of 5x pull up, 10x push up, 15x air squat.

W.O.D.: Complete 5 rounds for time:
3 x clean (100kg/70kg)
2x rope climb
1x 50m prowler push (AHAP)

Extra Credit: Row 500m as fast as possible. Men if over1:30 and women 1:45 perform a 50 burpee penalty.

Durability: max distance farmers carry (32 kg/24kg)




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