Wednesday, June 18, 2014

WOD

"CrossFit Ferrum's Kitchen Sink"
For Time:
400 m run
30 alternating pistol squats
20 box jumps (24/20)
10 deadlift (205/135)
40 double unders
30 DB snatches (40/25)
20 hand release push ups
10 handstand push ups (head to floor)
400 m run
30 overhead squats (45/35)
20 KB swings (1.5/1)
10 burpees

*Each athlete gets 1 barbell.  You must strip your weight for the overhead squat
**Compare to 9-19-13