Tuesday 17 April

Godwin Rope climb

WOD:

7 rounds for time of:
1 Rope climb
10 Wallball shots @ 20/14
15 Kettlebell swings @ 1.5 pood/ 1 pood
20 Double-unders

Post time to comments.

WOD Demo with CrossFit Brisbane by Again Faster Equipment – video [wmv] [mov]

SCALES:

Gold

5 rounds for time of:
1 Rope climb
10 Wallball shots @ 20/14
15 Kettlebell swings @ 1.5 pood/ 1 pood
20 Double-unders

Silver

5 rounds for time of:
2  Rope climb (1/2 way up the rope)
10 Wallball shots @ 14/10
15 Kettlebell swings @ 1 pood/ 3/4 pood
20 Double-unders or attempts

Bronze

3 rounds for time of:
2  Rope walkups or 7 towel pullups with a band
10 Wallball shots @ 10/8
15 Kettlebell swings @ 1 pood/ 3/4 pood or weight needed
20 singles

WARMUP:

Fish Game and Pizza Game

Mobility or Skill Work:

Skill Work

Rope Climbs

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