WOD…Feb 6th…For Time!

By February 5, 2014 wod No Comments

CrossFit Jumiors

Skill/WU – 5 x 5 weighted depth jump – From a  box (pick a height that you can safely descend from) with a KB or plate (just enough weight to challenge position) in the front rack jump off the box and hold a squat for 2 seconds at the bottom before jumping as high as you can.  Follow each set of 5 with 5 strict Toes to Ring.

WOD

For time:

45 – OH Plate lunge – 35/25# (each leg is 1)

35 – Pull-up (Mod with a red or black band only otherwise sub ring rows)

25 – Wall Ball – 20/14# – 9/10’

15 – Box Dips – box is high enough for you to achieve 90 degrees without your butt on the floor

5 – Push-up

15 – Box Dips

25 – WB

35 – Pull-up

45 – OHPL

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