WOD Blog
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CrossFit WOD 180609(Time, Rx2) (Rx) In partners, share work as needed: *200 Wall Ball (20/14 lb.) (P1 Performs WB) (P2 Performs Squat Hold) *150 Pull-up with MB (P1 Performs Pull-ups) (P2 Hangs on bar) *100 Walking Lunges with MB (P1 Performs Walking Lunges) (P2 Performs Plank Hold) ______________________________________________________ (Rx2) In partners, share work as needed: *150 Wall Ball (P1 Performs WB) (P2 Performs Squat Hold) *100 Ring Rows (P1 Performs Ring Rows) (P2 Hangs on bar) *100 Walking Lunges (P1 Performs Walking Lunges) (P2 Performs Plank Hold) ______________________________________________________ GOAL: Sets of 10 for each movement unbroken/30min average: Times will vary SCALING: WB: load, target height,reps P-Ups: omit MB, then bands, reps, to ring rows LUNGES: omit MB, then scale to 80 reps HANG: modify to ring holds
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