16-11-10

 

CrossFit WOD

For time:
1,000m Row
50 Wall ball 20/14lb to 10/9’
100 Double Under
750 Row
35 Wall ball
75 Double Under
500m Row
25 Wall ball
50 Double Under

Accessory:
3-5 x 100 ft Heavy Suitcase Carry
Mobility:
Sword Mash
Banded Motts Stretch
Banded Trailing Leg


BodyFit

4x
Bike
Dumbbell Thruster
Plank
Jump Rope

Work for 30 seconds, Rest for 30 seconds