50 Box jumps @ 24/18″
50 Jumping pull-ups
50 Kettlebell swings @ 35/26lbs
50 Walking lunge steps
50 Knees to elbows
50 Push press @ 45/35lbs
50 Back extensions or Good mornings @ 45/35lbs
50 Wall ball shots @ 20/14lbs
50 Double unders
Post your time and weight used to the comments.
WOOOO!!!!!!!!!!!! I know this one is Dave’s favorite…. also one of mine too, I’ll be joining in at lunch to participate!
We will run the stagger formation. The people who are ready or are short on time will go first, in pairs. So whoever gets to the back extensions first gets the GHD. Once the last pair of the first 5 pairs finishes the knees-2-elbows, the next set of pairs will start… to avoid clogging on the pullup bar.
The wallball shots, burpees, and double unders will all be done outside to keep some space available in the gym. Don’t worry about your time, there will be the clock running inside plus two people with synchronized stopwatches, but if you have your own stopwatch, feel free to use it!
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So some of the weights were a little light to really challenge some people, BUT when it comes around next time, go Rx’ed for sure!
Congrats to Denny and Randy for doing their first wod with us!
More pictures from yesterday on the picture page.
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CrossFit HQ WOD: