WOD:
Three rounds for time of:
Row 300 meters
20 Wallball shots (m:20-lbs/f:14-lbs)
10 Pull-ups
Courtney Modecki 8:26
Post time to comments.
WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov]
SCALES:
Gold
No scale
Silver
Three rounds for time of:
Row 300 meters
20 Wallball shots (m:14-lbs/f:10-lbs)
10 Assisted pull-ups
Bronze
Three rounds for time of:
Row 300 meters
15 Wallball shots (m:10-lbs/f:8-lbs)
10 Assisted pull-ups
WARMUP:
Static and dynamic drills
MOBILITY OR SKILL WORK:
Skill Work
Handstands and handstand walks
FOR THOUGHT:
“Muscle-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
Highlights from the CrossFit Tour, Gold Coast, Australia – video [wmv] [mov] [HD mov]