Give the Gift of CrossFit Southie- CFS

Indoor Shuttle Sprints
Indoor Shuttle Sprints

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Mobility & Skill
Kettlebell Work
– Quad Mash
– Arm Bar Stretch
– Single Leg Deadlift

WOD
Run 1 mile
Then
80 Wallballs
80 Double Unders
80 Kettlebell Swings (1.5,1)

-Each time you break your set complete 10/7 Push-ups before continuing.

Level 2- 7/4 Push Ups; (1, 0.75) 40 Double Unders
Level 5/3 Push Ups; (0.75, 0.5) 120 singles

9 Comments

  • barrow

    12/15/2016 @ 1:42 am

    Loved the format of this wod and the movements for the format, perfect wod. Still couldn’t beat Jill though.

    WOD: 22:29 Rx

  • Brian Campbell

    12/14/2016 @ 10:14 pm

    16:16 Rx

  • Jule

    12/14/2016 @ 6:57 pm

    WOD: 26:36 Rx

  • Kippy

    12/14/2016 @ 3:22 pm

    18:47 Rx

  • Brendan Caslin

    12/14/2016 @ 1:56 pm

    14:07 rx

  • Brian Maser

    12/14/2016 @ 1:52 pm

    19:05 Rx

  • Kurt Brumme

    12/14/2016 @ 1:18 pm

    18:31 Rx (7:31 mile)

  • Sean Flannery

    12/14/2016 @ 12:50 pm

    WOD: 17:45 Rx

  • JT

    12/14/2016 @ 12:49 pm

    21:57ish Rx (2k row instead of run, poor decision)

Comments are closed.

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