Warm Up:
500 m Row
WOD:
It is rest day on CrossFit.com so, you know what that means! One of our members gets to pick the WOD. I am proud to announce that this particular workout was created by none other than our very own Scott Reynolds. Very proud of you Scott and it looks like a heck of a workout. I am excited to do it!
Storm King
1 Round
1. 14 weighted push-ups (75/55)
2. 14 burpie pullups
3. 14 box jumps(30/24)
4. 14 kettle bell swings(2/1.5 pood)
5. 14 weighted lunges (135/95)
6. 14 ring dips
7. 140 sec or (2:20) Weighted Plank (45/25)
8. 14 snatch (135/95)
9. 14 cleans (135/95)
10.14 wallballs (30/20)
11.14 pistols
12.14 toes to bar
13.14 hand stand push ups
14. 1400 meter row or run
2. 14 burpie pullups
3. 14 box jumps(30/24)
4. 14 kettle bell swings(2/1.5 pood)
5. 14 weighted lunges (135/95)
6. 14 ring dips
7. 140 sec or (2:20) Weighted Plank (45/25)
8. 14 snatch (135/95)
9. 14 cleans (135/95)
10.14 wallballs (30/20)
11.14 pistols
12.14 toes to bar
13.14 hand stand push ups
14. 1400 meter row or run
For Time
In remembrance of the 14 fire fighters who died July 6, 1994
fighting the South Canyon fire.
fighting the South Canyon fire.
Great WOD, good job everyone!
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