Wod Sunday 7/24/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

Itsy Bitsy Spider

For time:

  • 100m Farmers carry (53,35)
  • 40 Ab-mats sit-ups
  • 80 double-unders
  • 4 rope climbs
  • 80 wall-ball shots (20,14)
  • 4 rope climbs
  • 80 double-unders
  • 40 Ab-mat sit-ups
  • 100m farmers carry(same)

*The 100m farmers carry will be out the garage door to the left to the 100m orange marking.

Cash out:

Easy 5 minute row then banded hamstring stretch.


Posted in WOD

6 thoughts on “Wod Sunday 7/24/16

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