Wednesday, Oct. 28, 2015

Congratulations to Leile and other CrossFit Upcountry athletes who nailed PRs on their power cleans Tuesday!

102815 WOD

A. 7:00 time cap

400-meter run or 500-meter row, then:

Tabata 4:00

Alternating

Hollow hold

Arch hold

B. Shoulder press

6 x 3

Build over the course of six sets to a heavy triple

C. For time:

600-meter run

21 wall balls (30/20)

21 pull-ups

400-meter run

15 wall balls

15 pull-ups

200-meter run

9 wall balls

9 pull-ups

>> On-Ramp

For time:

400-meter run

15 wall balls

15 ring rows

200-meter run

12 wall balls

12 ring rows

100-meter run

9 wall balls

9 ring rows