07/17/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row

Friday, July 17th, 2015 at 2:00 am / WOD