Saturday, February 2, 2013

Saturday - WOD 29 - The "500"


Fortunately, it did not take a bikini picture, or other false means of advertisement to get us to 500 likes on Facebook. It was all of YOU!

When you have a good CrossFit group and the results are rolling in...it is easy to get others to wonder what you are doing.

For better or worse, we are a family. We strive to make sure that all of our members feel at home. From good form down to mobility, we are here to make you better, faster, stronger.

Keep that in mind today when you do this workout. It is programmed to take about 20 minutes. It is a partner WOD.

Skill:
3 rope climbs
Or 15 ground to standing rope cimbs

"500"Workout”
Partner, one person working at a time
25 Pull Ups
90 Dead Lifts 135M/95W
90 slam balls
90 Box Jumps 24M/18W
90 Floor Wipers 135M/95W
90 Kettlebell Cleans and press 35M/20W
25 Pull Ups

Ot:
Runner's stretch, IT band foam roll, hip flexor foam roll

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