Workout of the Day

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Workout of the Day

WOD 4/15/14

by Crossfit 817 on 04/14/14

Pre-WOD

As many reps as possible in 4 mins of: Strict Pull-up

Strict Pull Ups (no kipping) If using a band strict movement only using minimal band.

WOD

For Time: 50 m Walking Lunge w/Wallball 20/14 lbs 10 Wall Balls 20 lbs 10 Kettlebell Swings 53 lbs 10 Burpee Tuck Jumps 9 Wall Balls 20 lbs 9 Kettlebell Swings 9 Burpee Tuck Jumps 8 Wall Balls 20 lbs 8 Kettlebell Swings 53 lbs 8 Burpee Tuck Jumps 7 Wall Balls 20 lbs 7 Kettlebell Swings 53 lbs 7 Burpee Tuck Jumps 6 Wall Balls 20 lbs 6 Kettlebell Swings 53 lbs 6 Burpee Tuck Jumps 50 m Overhead Walking Lunge w/Wallball 20/14 lbs 5 Wall Balls 20 lbs 5 Kettlebell Swings 53 lbs 5 Burpee Tuck Jumps 4 Wall Balls 20 lbs 4 Kettlebell Swings 53 lbs 4 Burpee Tuck Jumps 3 Wall Balls 20 lbs 3 Kettlebell Swings 53 lbs 3 Burpee Tuck Jumps 2 Wall Balls 20 lbs 2 Kettlebell Swings 53 lbs 2 Burpee Tuck Jumps 1 Wall Ball 20 lbs 1 Kettlebell Swing 53 lbs 1 Burpee Tuck Jump 50 m Overhead Walking Lunge w/Wallball 20/14 lbs Post total time.

20 min time cap.. Kettlebell: Elite 70/53lbs Rx 53/35lbs Masters/Intermediate 44/26lbs Beginner 35/18lbs Wallball: Elite 25/16lbs Rx 20/14lbs Masters/Intermediate 16/12 lbs Beginners 14/10 lbs

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