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WARM UP

Coaches Choice

SKILL/STRENGTH

5 Pull-ups
5 Dips
5 Chin-ups
5 Dips
5 Narrow Grip Pull-ups
5 Dips
5 Wide Grip Pull-ups
5 Dips
5 Mixed Grip Pull-ups
5 Dips
5 Mixed Grip Pull-ups
5 Dips

PARTNER WOD

In teams of 3 complete the following 12 min AMRAP:

P1 200m Row (time keeper)
P2 Slam Ball 20/14 (score)
P3 Burpees (score)

All 3 team members will work at the same time. Whoever is on the rower is the timekeeper, once they have rowed 200m the team will rotate. Score will be total number of slam ball and push press

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

One response »

  1. Joni says:

    Just a little too much evil in this one today…ouch…legs…this was fun though. Team Croni, Desi, Elsa…336? reps I think….who is really counting?? So fun to have Desi back to WOD last night and today!
    Awesome job everyone who wodded last night and STILL showed up to do something with a ball in it!! LOVE IT!

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