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September 22, 2012

CrossFit Cape Cod Workout Of The Day

:30 Seconds on :30 Seconds Off 5 Times At Each Station Rotate Every :30 seconds
1.Sledge Hammer Strikes -Alternating Sides
2.Ring Dips
3.Kettlebell Sumo Deadlift High Pull 1.5/1

*Place The Empty End Of The Bar In A Corner

Followed By

3 Rounds Not For Time
12 x Band Pull Aparts
15 x Plate Hold Good Mornings 
6 x Bent Over Row 
Use weights that allow you to use your best form and rest as needed between rounds.
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  1. Mark Lee Reply

    Burpee Challenge Day 17-Tomorrow Rest Day From The Burpee Challenge!

  2. Anonymous Reply

    346 Rx’d
    17 burpees done!
    Thank you Mark for keeping the WOD in check after the filthy fifty!
    Kurt M

    P.S I never want to see landmine twist again!!! Brutal

  3. Michael Reply

    297 RX,d. thanks Mike
    17 burpees done (but i did them faster than Kurt!)
    Great to see Greg back!

  4. Brendan Reply

    343 rx…glad i made it in this morning, great workout….pretty sure my landmine exploded…thanks to Mike and Clover crew for keeping me pushing through it.

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