Friday 8-7-15

8-7-15

8-7-15

Warm Up:

Coach’s Choice

Skill:

Triple Under
2-fer-1 Wall Ball

WOD:

“Cameron”

In Teams of 2 for Time:

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Courtesy of CrossFit.com

After Bash:

Recover and enjoy the weekend!

ONE Nation Competitors:

RCF1 WOD RX

Travel WOD:

“Cameron”
For Time:
50 Walking lunge steps
25 Dumbbell Rows
25 Tuck Jumps
25 Triple-unders
50 Good Mornings
25 Bench Dips
50 Lemon Squeezers
25 Dumbbell Thrusters
50 Sit-ups
20 Towel Pull Ups

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