Superfiters !!! Mount up !!! Its wednesday and were half way through the week. I have a good WOD in store for us today. I actually did this workout yesterday and it was a really good one. I thought it was only fair that if I did it Id share the experience with you. So get ready its going to be a lung burner today !!!!
Crossfit 4:30
4 Rounds
400 m run
10 burpee box jumps
10 thrusters
10 sumo deadlift high pulls
Crossfit Gymnastics Basics 11:00
A) 5 rounds
Every Minute on the minute perform:
Beginner:
- 10 Hollow body rocks
- 5 Strict Pull ups ( Mod: Ring rows/ Band assisted)
B) 3 rounds for time
- 15 box jumps( While holding a Medicine ball) 20"/16" (9kg/7kg)
- 10 ring dips ( Mod: parallel bars)
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