Posted by IN

WOD Tastic

24 July 2014


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
**** 2x****
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Paused Front Squat (3 x 3 @ 70% 3sec — 3×3 @ 80% 3sec )

Metcon (Time)

21-15-9

DeadLift 185/135
BallSlam 35/25
Burpee