WOD
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball (Women 14 pound ball)
Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.
Gold
21-15-9 reps for time of:
Sit up Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball (women 14 pound ball)
Silver
21-15-9 reps for time of:
Sit up Wall ball. 8 pound ball
Wall ball shots, 14 pound ball (women 10 pound ball)
Bronze
21-15-9 reps for time of:
Sit ups ( with or with out 6 pound ball)
Wall ball shots (any weight)
Warm Up
800 Meter Trainer led jog w/ dynamic exercises
Skill or Mobility
Mobility
Hips and Quads
WOD Demo with CrossFit Santa Cruz – video [wmv] [mov]