Saturday March 30th 2013

By paul
In March 29, 2013
On WODs
663 Views

photo-84
Dewey hitting his goal on 13.4

WOD

Crossfit Team WOD (9:00 am)

In teams of two, with one person working at a time and alternating after completed rounds, complete the following:

10 Rounds each of:
5 Thruster (135/95)
10 Bar facing burpee

Cash out:
OTM X 7 min
10 SDHP
10 Push press
10 Double-unders

PumpFit (7:00 am)
“On the min, anyone?”

Intro…
OTM X 10 Min
15 Air squat
5 Burpee

The Primer…
OTM X 10 Min
10 Wall ball
20 Double under

The Grind…
OTM X 20 Min
Min 1-5… 3- 6 ¬†Slam ball ground to over the shoulder (heavy)
Min 6-10… 7 Box jumps & 7 Push press (95/65)
Min 11-15… 100 Meter sprint (Bay door to driveway and back)
Min 16-20… 1 round of the “Bear Complex” (Clean, front squat, press, back squat, press)

The Pack…
Max effort weighted plank (25/15)

Ready to get started?

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