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

Wednesday 7/2/2014 WOD

July 02, 2014

Main – CrossFit

True strength often raises at our weakest point.


Warm it up (No Measure)

3 Rounds
Barbell straight leg deadlift: 20 sec holds
Quad Stretch 20 sec each leg
Deep Squat Hip Stretch 20 sec
Overhead Lat Stretch
Bear Crawl
Duck Walk
High Knees


Metcon (No Measure)

Four sets of:
6 Pistols each leg
Rest 90 seconds
10 KB Single-Arm Row – each arm 70/45lb
Rest 90 seconds
On Pistols note progression or weight used.
On KB rows

Metcon (Time)

Four sets for times of:
10 Burpees
15 Kettlebell Swings 32/24 kg
30 Double-Unders
Rest 60 seconds

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