September 17 2015

Posted by on Sep 16, 2015 in WOD's | Comments Off

Double Under and Triple Under Technique work
For 5 minutes
20 seconds work and 10 seconds rest
(rest is mandatory)
Accumulate 5 rope climbs at your most difficult level of skill
-legless if possible
-L Sit if possible
Then
Partner WOD
10 Minute AMRAP
Both partners run around building between car rows at the same time.
5 Ring Rows (only one set of rings may be used.  1 working at a time)
5 V UPs (may complete these at the same time)
*add 2 additional ring rows and V Ups each round
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109