Main – CrossFit
1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
2: Metcon (Time)
Partner WOD
800 Meter Partner Wallball Run 20/14
50 Thrusters 95/65
50 Box Jumps 24/20
50 Double Unders
50 Ring Dips
50 KB Swings 53/35
800 Meter Partner Wallball Run 20/14
The O’Donnell Summer Welcome WOD. On the 800 meter run, the partners run together with one wall ball. The partners can pass the ball off to each other as needed. While one partner is working through the exercises the other partner has to be in a plank position, from their elbows. If the partner drops from the plank position, the other partner has to stop working. The two partners can switch as needed. The 50 reps can be allocated in any fashion between the two partners.