May 29 2015

Posted by on May 28, 2015 in WOD's | Comments Off

Row 500 m 
Rest 2 min
Row 250 m
*record both times
then
With a partner
WOD 1
5 minute CAP
10 yard Seal walk
10-1 Situps
Partner A
Seal Walk 10 yards
10 Situps
Partner B follows upon completion
Partner B
Seal Walk
9 Situps
Partner B follows
WOD 2
10 Min AMRAP
1 Rope Ascent
5 Box Jumps (30/24)
10 Hand Release Pushups
*Partners Alternate completing 1 round each during the cap.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109