WOD…July 23rd…EMOTM!

By July 22, 2013 wod No Comments

CrossFit Juniors

General W/U

Specific W/U – 3 Rounds – 200m run – 10 Supine push-up’s – 15 second ring or bar hang (at full extension)

WOD

12 min EMOTM

Odd – Max Shuttle run – 3 cones 15 feet spacing – down touch and back  – down touch 2nd cone and back – down touch 3rd and back = 1

Even – Max Rope Climb

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