Thursday, May 9, 2013

Friday - WOD 111- "700"

Fortunately, it did not take a bikini picture, or other false means of advertisement to get us to 700 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 9 ground to standing rope cimbs

"700" Workout”
Partner, one person working at a time
100 ring rows
100 Dead Lifts 135M/95W
100 slam balls
100 med ball situps 20/15
100 Floor Wipers 135M/95W
100 Kettlebell single arm snatches 35M/20W
100 ring rows

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

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