July 24, 2013 Double WOD Wednesday!

Warmup

750 m row

Sampson stretch

10 pass throughs

10 front squats

10 pull-ups

10 burpees

15' Rope Climb

Junk Yard Dawg

WOD 1

15-12-9

Thrusters (135/95) (115/75) (95/65)

Box Jumps (30"/24") (24"/20") (20"/12")

Rest 5 minutes

WOD 2

3 rounds for time

400 m run

10 GHD sit-ups

20 Ring Rows

Happy Valentines Day

WOD

14min PARTNER AMRAP

• 14x Hang Cleans (115/75)
• 14x SDHP (1.5-1pood)
• 14x OH walking Lunges (45/25)
• 14x Ring Rows
• 14x Double Unders

** each team member must do 7 reps of each movement, once the team completes the 14 reps you can then move to the next movement. 

** If you do not have a partner you will do the wod at 7 reps. 

Happy Valentines Day from your Centurion CrossFit Fort Hood Coaches.