Tuesday, July 15, 2014

071514 WOD

A. Three rounds NFT

100-meter run

10 oblique side bends with kettlebell (5/side)

10 kips

B. 6:00 EMOM

Even minutes: 0:30-0:45 L-sit hold from bar (modify to tuck off bar)

Odd minutes: 0:30-0:45 handstand hold (modify to front plank)

C. AMRAP 5:00 *

10 box jumps (24/20)

100-meter run

Rest 2:00

AMRAP 5:00

10 wall balls (20/14) to 10′

10 American kettlebell swings (53/35)

Rest 2:00

AMRAP 5:00

10 pull-ups

10 burpees

* Metcon courtesy CrossFit Invictus

>> On-Ramp

Modifications will be posted on the whiteboard