For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 24/16kg
50 Walking Lunge
50 Knees to elbows
50 Push press 20kg
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders
Post Scores Below!!
WOD 7-11-16
2 thoughts on ““WOD 7-11-16””
Leave a Reply
"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
First day back in for a long time and was full of energy it only took me 40:55.
Swapped high-knees for 50-cal row, and burpees for 50-cal on the bike, scaled everything else.
Nice to see Fergal back, WOD in 32:26, with high knees