WOD:
Two Rounds for time…
20 Box Jumps
20 Shoulder to Overhead
20 V Ups
20 Overhead Walking Lunge w/ Plate (R/L = 2)
20 Burpees
Strength:
Thruster, 3 x 8
Daily Challenge: 100, 75 or 50 Ab Mat Sit Ups for Time
Mobility: Downward Dog, Upward Dog 60 sec
WOD, Strength, Challenge and Mobility taken from crossfitokc.com
For high score:
Three stations: one partner does 300m farmer’s walk (from east door JAFH around north soccer goal post and back—men: 30-45 lbs in each hand; women 10 lb plate each hand) while second performs movement; when run ends, the partners switch. The three stations (in any order):
– Squat cleans, 85/55 (frosh: 65/35)
– Box jumps, 24”/18”
– Candlestick rolls (if you do pistol rolls instead, each rep counts as 1.5 reps)
Conclude with piggy-back ride, switch partners as needed: Men 300m run in parking lot, women one lap around purple stripe.
Score for each team = total reps completed minus (number of minutes times 2).
for time:
25 pullups
50 deadlifts
50 pushups
50 box jumps
50 floor wipers
50 medicine ball cleans
25 pullups
