2013-01-30

CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest

Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.