WOD Thu. Aug. 30

August 29th, 2012

Basics Skillwork: KBS, Medicine Ball Squat Cleans, Wall Ball
Level 1/2: Warm-up for chipper WOD

All Levels
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (Basics do 1 pood)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells (Basics do Medicine Ball Squat Cleans)
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (Basics skip this)

Scale this as needed. If you’ve been doing CrossFit for less than 2 weeks, then do about 1/2 the number of reps.