WOD 071313

Summer Champion Challenge Make Up WOD
Choose ANY of the following:
Frannie (Thruster/DU 21-15-9)
CrossFit Total (Backsquat/OH Press/Deadlift)
100 Burpees for time
L-Sit Test
Flexibility Test
(1 Mile Run to be completed at home/local track)
(Timed Juggle to be completed at home)

or

Strength
Deadlift
3-2-2-1-1-1
Pull Ups
8×3

Ring Row
Ring Push
5×10

6 Comments

  1. 100 burpees: 8:29 (room for improvement on push-up form)

  2. Juggle: 4 seconds (large sized oranges…)

  3. 1 mile run 9:08
    juggle with indoor hockey balls 2.5 seconds.

  4. Mile-11:28
    Juggling 4 seconds

  5. Mile run: 7:14min

  6. Juggling 3 seconds
    Mile 8:49