Friday 13 January

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]

 

 

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