Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

WOD:
4 rounds for time of:

400m Run
15 Chin ups
18 Kettlebell swings (53 lb./35 lb.)
21 Push presses (95 lb./65 lb.)
Rest 2 minutes

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________

Warm up and Cool down, CrossFit 307

When athletes know more than scientists, Outside Online

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Media:
Wednesday WOD, December 4, 2013

3 thoughts on “Wednesday WOD, December 4, 2013

  • December 4, 2013 at 1:11 pm
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    22:05 with row and a smidge heavier. Tough!!!

  • December 4, 2013 at 7:15 pm
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    23:07. That was not fun

  • December 5, 2013 at 8:57 am
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    18:12, did 75lbs on PP(shoulder issues)

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