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CrossFit WoD 06.13.2014

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Happy Birthday to Me!! 🙂

photo (18)

Warm Up
5 Minutes Foam Rolling Glutes, Quads, and Hip Mobility
2 Rounds
10 Back Squats (45/35) @ 30X1
10 Ring Rows
10 Scap Push Ups
Strength/Skill
A: 12 Minutes to build to your heaviest double in the Back Squat
Metcon
For Time:
50 Wallball (20/14)
40 KBS (53/35)
30 Burpees
20 Pull Ups
10 TGU (44/26) – Alternating Arms
20 Pull Ups
30 Burpees
40 KBS
50 Wallball
25 Minute Time Cap

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