Crossfit Cape Cod Saturday December 26th 2015 WOD

25
Dec

Crossfit Cape Cod Saturday December 26th 2015 WOD

Crossfit Cape Cod

 Saturday 12/26/15

Strength

Dead lift

2-2-2-2

all sets @ 95%

Met Con

5 RFT

5 HSPU

10 Cleans 135#/95#

20 KB 53#/35#

25 Wall Balls 20#/14#

rest 3 min in between rounds

Optional

50 bent over single arm dumbbell rows (pick a heavy weight you can maintain)

100 GHD sit ups

break up however you want

8 Responses

  1. EriLew

    32:53. Scaled. I felt like I was being tortured. We were pushing each other at 8. Thanks Tracy for pushing me too especially on the last few wall balls. #thenidied