Sat. 8/31/2013 Weekend WOD

Warm Up: 2 rounds

5 Burpees
10 Arm Rotations (fwd/bwd)
10 Sit Ups
10 Trunk twists
10 Lunges
10 Leg Swings

——————-WOD——————–

Complete 5 rounds for time.

20 paces OH Lunges (M45/W25)
1 ascent of 20ft Rope Climb
15 V-Ups
200m Run

(Beg.) substitute Rope Climbs for 4 Supine to Stand rope stands.

REMINDER : IC Crossfit will be closed on Labor Day, Monday, Sept. 2, 2013.

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