Friday WOD - 07 August 2009
CrossFitters (3\1):
Three rounds for time of:
Heart Attack Club:
Four rounds, max reps (set ends when you pause between reps):
Three rounds for time of:
- 21 L-pull-ups
- 15' L-rope climb, 3 ascents
Heart Attack Club:
Four rounds, max reps (set ends when you pause between reps):
- Wall ball (10 or 20#)
- Jumping pull-ups
- KB swing (1/4, 1/2, or 1 pood)
- Skills: review overhead squat, sumo deadlift high pull and burpee
- Technique: wall ball, pull-ups, KB swing
- Workout: see Heart Attack Club workout
- 6am, 6pm, 7:30pm
- Mini Park
- Bring PVC if you have it
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