30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Wednesday 7/16/2014 WOD

July 16, 2014

Main – CrossFit

Set Goals. Smash Them. Be Stronger. Be Better. Show People Who You Are. Never Apologize For Being Awesome. Stay Positive. Stay The Course.

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Metcon (Time)

50 Wall Balls
25 Deadlifts 225/155
50 Wall Balls

*EMOM* 5 Burpees

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text