Wednesday, July 14, 2013

Team Widell: Kicking butt since the start of CrossFit Upcountry

071413 WOD

A. In 5:00 with teams of two:

Partner 1: 50-meter run, 20 reverse lunges (10/side)

Partner 2: Hollow rock hold

Switching; five tuck jump penalty every time hollow rock is dropped

B. Push press

4 x 6

Go heavier than last time, working on the negative

C. In 4:00

Run 400 meters

14 pull-ups

ME burpee wall balls (20/14) to 10′ target

Three rounds, resting 1:00 between each. Score is burpee wall balls.