Saturday, December 28, 2013

Capoot Fitness Challenge

WOD 1

11 min AMRAP

11 Chest to Bar Pull up

17 Box Jump 20"/24"

11 Snatch 95/135

WOD 2

10 min time cap

96 Wall Ball 20# 9 ft/ 30# 10 ft

63 GHD 14#/20#

39 weighted lunge w/axel bar 105#

WOD 3

19 Minutes

95#/135#

4 Shoulder to Overhead 

9 Deadlifts

7 Front Squats

While partner rows 500m