WOD…July 16th…OHS..they are back!!!!

By July 15, 2013 wod No Comments

CrossFit Juniors

General W/U

Specific W/U – Partner med ball work – both athletes have an ab mat and are in the seated butterfly (sitting across from each other except during side toss sit across but off to opposite side)  for 3 rounds of the following:

10 – Chest passes

10 – MB sit-up toss

10 – right side toss – 

10 – left side toss

then…

3 rounds  of  10 OHS with pvc and 20 singles

WOD

OHS – 115/75# – 10-8-6-4-2

DU – 20-40-60-80-100

or singles – 45-90-135-180-225

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