Skip to main content
UncategorisedWOD

Friday July 4th

By 3rd July 2014No Comments

CrossFit
Mobility- Banded super couch

Warm up-
5 kipping swings
5 PVC thrusters
10cal row

Strength-
Hang clean : 6×2

WOD:
Fran ladder
2 pull ups/ring rows
2 thrusters
4
4
6
6
As far up as you can get in 8mins

Outdoor Metcon
Skill- sumo deadlift to high pull

Strength- single arm sh press 8/8
Super set with pistols
5 sets

WOD partner
30 – 20-10
Vups
Goblet squats
Sumo deadlift to high pull

Leave a Reply