July 23 2014

Posted by on Jul 22, 2014 in WOD's | Comments Off

3 Legless Rope Climbs
3X8-12 Strict Pullups
3X8-12 Strict Ring Dips
Complete all rope climbs first, then all strict pullups etc.  Rest as needed between sets.
Then
500m Row
10-1
Air Squats
Power Cleans (135/95)
*score is 500m row and total time.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109