Skip to main content

August 29th – Hit the Road

Skill/Warmup- Strict pullups/Ring Dips: 20 Min to practice, if you have strict already try to do 5 max sets. Banded do 5 sets of 3 reps with concentration on very slow descent. Take time between sets for full recovery. Ring dips use same rep scheme as for pull ups.


WOD -For Time

Run 800m for time (mod-1000m row)

Rest 2 min

Run 400m for time (mod- 500m row)

Rest 1 min

Run 200m for time (mod-250m row)

(Time Cap 18 Min)

***2 Scores- 800m time and total time***


Our Partners

  • crossfitjournal
  • crossfit-kids