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.