Wednesday, Oct. 13, 2015

photo(1015)CrossFit Upcountry is your happy hour. 

101315 WOD

A. Every 3:00 for 9:00

50 double-unders / 100 single-unders

20 KB oblique side bends (10/side)

B. Dumbbell bent-over rows

4 x 8 / side

Subset with 4 x (accumulated) 0:30 L-sit hold from parallettes

C. Four rounds for total time:

300-meter run

20 wall balls (20/14) to 10′ target

15 Russian kettlebell swings (53/35)

Rest 1:00 after each round

>> On-Ramp

Three rounds for total time:

200-meter run

20 air squats

15 Russian kettlebell swings

Rest 1:00 after each round