WOD…July 2nd…Skill!

By July 1, 2013 wod No Comments

CrossFit Juniors

Skill 1 -Weighted pull-up or strict pull-up – Experiment with weighted pull-up – 8 minutes to find max weight – hold the weight with belt or band 

SKill 2 – T2B – max effort with a 45 second rest in between attempts – 6 minutes

Partner WOD

3000m row alternating every 500 m – when you are not rowing you are doing jumping squats – score is total number of jumping squats and time to row.  If there are more than 20 or an odd number we will have 3 people on a rower they will complete 4500m and only be compared to other teams of 3’s for time and reps.

Leave a Reply

Our Partners

  • crossfitjournal
  • tough
  • crossfit-kids