A1. ME Strict Pull-ups + 5 Kipping Pull-ups w/30 Sec Rest
A2. Ring Dips – 3 x 10-12 w/30 Sec Rest
A3. Box Jumps – 3 x 5 @ 40inch/30inch w/30 Sec Rest
B. AFAP
5 Rounds
250M Row
20 x Wallballs @ 20lb/14lb
20 x Burpee Box Jumps 24inch/20inch
C. 3 x 20 – Hollow Rocks
-Post results under comments
WOD: 31 min… 10lb wall ball & 18 in box
3X1mile w/2 min between: 7:46, 7:43, 8:03
WOD 24:16 ( 10lbs wall balls & floor touch box jumps)
WOD: 24:53 RX
3X ME Pull-up follow 5 kipping pullups
3X 10 Dips on Box
3X 5 Box Jumps 30 inches
WOD- 25:45 (hardest workout yet since I have joined Crossfit! GREAT though!)
4 mile run then KB class. thanks Matt for a great class!
WOD: 30:12, RX….brutal workout! WOW….that was a tough one for me! Worked hard all week. This was a good way to close it out.
Shoulder hurting so I rowed 5,000 meters and did 100 situps instead of the WOD. Feeling a bit like I wimped out 🙁
21:52…. switched to 30″ Burpee/BJ (10reps)..great workout with Travis and awesome coaching by the “Vinz”!
You didn’t wimp out Cally, it’s all about being smart about your recovery…