Tuesday 27 November WOD


4 Rounds
400m Run
50 Air squats

Post your time to the comments.

Please run the there-and-back 400m and not the 480m around-the-building course.

* * *

CrossFit HQ WOD:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CrossFit Football WOD:
Complete 4-6 efforts:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.

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2 Responses to Tuesday 27 November WOD

  1. Mikey says:

    17:20 I think

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