CrossFit WOD, August 13, 2019

13 Aug 19
Last Hero Summer Series Wod this Thursday!

Warm-up
Warm-up
For Quality

15 Calorie Assault Bike

-Then 3 Rounds For Quality Of:

20 DU’s

10 Close Grip Swings

5 OHS (bar)

Gymnastics
Chest-To-Bar Pull-ups (Practice The Highest Level)

Metcon
Mashed Potatoes (Time)
0:00-8:00

30-20-10

Calorie Assault Bike

Wall Balls

8:00-10:00 Rest

10:00-Completion

15-10-5

Box Jump Overs 30/24"

OHS 95/63#

Mashed Potatoes is a skiing term for wet heavy snow, this is how your legs will feel!

C1 and C2 are completed for separate times with a dedicated 2 minute rest period in-between.

If you did not complete C1 in time, a 1 second per calorie/rep penalty is added to your score.

This workout is inspired by the games, it is an interference workout designed to push you to the limit. Scaling may be recommended in the reps for C1 and the height of the box on C2.

Cool Down
Assault Bike

Easy 4 Minute Spin

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