Crossfit – Team WOD

 In Uncategorized, WOD

The crew on the other side of the liffey doing the mile run last Saturday

Workout of the day:

SKILL:
Rope climb

WOD:
In pairs of 2 complete:
2 rope climbs
Hold the top of a push up while other person climbs
(3 sets back and forth no rest b/t switches)

REST 5 min

20 unbroken wall balls
DB Rows until changeover
(3 sets back and forth no rest b/t switches)

REST 5 min

ladders:
KB Swing – 1,3,5,7,9,1,3,5,7,9,1,3,5,7,9 each @ 24/16
(rest while partner swings)

Finish with a 2k row, switch on 500m

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