Monday, July 21 2014

CrossFit WOD

A. 1000 Meter Row, then 5 Rounds for time of:

25 Wallballs (20/14)

15 Pull-ups

B. NFT – 2-3 rounds

25 hollow rocks + 25 Superman + 1:00 Plank

Endurance

A. 8 Hill sprints on the 2:00

B. 8 intervals of :30 work/:30 rest – killer rope

C. 8 intervals of :30 work/:30 rest – ab mat sit-ups

D. 8 intervals of :30 work/:30 rest – row