SWOD
Thrusters
1-1-1-1-1-1-1
(use this as skill work not strength if you are not 100% comfortable with the movement)
WOD
Wall ball (20/14)
30 sec on 30 sec off
10 rounds
Score=total reps
http://www.google.com/imgres?q=thrusters&um=1&hl=en&client=safari&sa=N&tbo=d&biw=1024&bih=690&tbm=isch&tbnid=jYJEp-gC8PDQ1M:&imgrefurl=http://stayforevercrossfit.com/%3Fm%3D201008%26paged%3D2&docid=UtFJXLyJag7MCM&w=1024&h=712&ei=ZlltTv2UC4m-tgf67ciyAg&zoom=1
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