Thursday September 29, 2016

Posted by on Sep 28, 2016 in WOD's | Comments Off

For Quality

3 x 10 Bar Rows 

3 x 1 Arm OH Walking Lunge (down & back on mat =1), switch arms at end of mat, use a KB 
3 x RDL (5 each leg) 
then
30 min Time Cutoff
1 mile Run (*scale run if mile is over 10 min)
50 Pushups
50 Situps
1 mile Run
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109