WOD Wed 071013

Warm Up
Ring Row
Ring Push
Shoulder/Hip Mobility
3×10

Strength
Muscle Snatch – heavy single
8×3
Pull Ups
Ring Dips
5×5

WOD 
100 Burpees For Time

Forward Bend Flexibility Test

6 Comments

  1. 100 Burpees using the small box due to left hip issue…….11 minutes 46 seconds

    Forward Flexibility: 10.5 inches (away from the bottom of the box) Hopefully this will improve!

  2. 100 Burpees for time 10:05
    Flex reach 2.5

  3. Crossfit total 500
    L sit 0

  4. 100 Burpees – 14:10

  5. Burpee 10:37

  6. 3.5 flexibility