Thursday, July 28 WOD

THE GIRLS OF CROSSFIT                               The Girls of CrossFit Advanced

WOD #1  1 round for time of:

“ANNIE”, 1st round

  • 50 Double Unders
  • 50 Sit-Ups

‘HELEN”, 1st round

  • Run 400 meters
  • 21 Kettle Bell Swings, 1.5, 1 pood
  • 12 Pull-Ups

“KELLY”, 1st round

  • Run 400 meters
  • 30 Box Jumps, 24/20″
  • 30 Wall Ball, 20/14lb

WOD #2  “JACKIE”

  • 1000 Meter Row
  • 50 Thrusters, 45lb barbell
  • 30 Pull-Ups

The Rules

  • There is a 20 minute time cap on WOD #1
  • Start WOD #2 exactly 5 minutes after you finish WOD #1

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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