Friday 23 November WOD


1 Mile Run
100 Pushups
200 Situps
300 Squats
1 Mile Run

Post your time to the comments.

* * *

CrossFit HQ WOD:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CrossFit Football WOD:

Complete 10 rounds:
Max Rep Pull Ups w/ 25 lbs
Sprint 100 yards or 50 yard prowler push w/ 135 lbs
*Your recovery is your walk or jog back to the pull up bar for sprints. If using a prowler take 60 seconds between rounds.

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One Response to Friday 23 November WOD

  1. BillR says:

    The clock is slow when you are weak (and the neighbor interupts your squats to chat).

    70:55 (8:36/12:42/18:33/20:15/10:51)

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