WOD | APRIL 24, 2015

WOD:

Partner WOD: 

15min AMRAP: 

     P1: 500m Row or 400m Run 

     P2: AMRAP: 

         10 x Pull-up 

         10 x Box Jump (24/20) 

     *Switch when partner finishes Run/Row. Pick up where they left off.

COMPETITOR'S WORK:

Strength: 

     Back Squat - 4 x 5 @ 70%

     Then...directly follow

     2 x Partnered 200m Prowler Push (355/230)

         -10 sec max effort push. Switch. Repeat 

         - Big Prowler = 85# / Smaller Prowler = 35#

Skill: 

     - "Play CrossFit" and work on something you consider a weakness. 

BOX INFO: 

Race for the Cure

        - Sunday, May 10th @ Philadelphia Art Museum 

        - Sign up under the team - "Verge for the Cure"