CrossFit WoD 07.07.2014
| Warm Up |
| Foam Roll and Hip Mobility 5 Minutes |
| 2 Rounds |
| 10 OHS @ 30X1 |
| 10 Ring Rows @ 2011 |
| 10 KBS |
| Strength/Skill |
| 4 Sets |
| A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds |
| A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds |
| A3: FLR on Rings 45-60 seconds – Rest 45 seconds |
| Conditioning |
| In teams of 2, with only one person working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: |
| 10 Wallball (20/12) |
| 10 KBS (53/35) |
| 10 Box Jump Overs (24/20) |
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