08/26/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

Group wam-up starts 5 mins after the hour!

Skill

20 mins to complete:

2 rounds

Wall facing handstand:

:20 hold

10 shoulder shrugs

10 shoulder taps

10 hip taps

Remaining time bar and ring muscle-up drills and practice

Metcon

Metcon (Time)

With a partner:

2000m row (alt every 250m)

100 6″ target burpees (alt every 5)

800m run with 45# plate (alt as needed)

100 ball pass abmat sit-ups

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Wednesday, August 26th, 2015 at 2:00 am / WOD