KMW CrossFit WOD: 7/21/12

Posted by on July 20, 2012 • Leave a Comment 

8:00am Advanced CrossFit
3 Rounds not for time
10 Single Arm Alt. Barbell Snatches
5 Bar Muscle Ups
10 Alt Pistols
Play with heavy single arm BB Snatches and BB Turkish Get-Ups
then complete the WOD

9:30 All Levels
5 Rounds for time
200 Meter Run
20 Box Jumps (24/20″)
20 Wall Ball Shots (20/14lbs)

10:30 CrossFit Elements
How to kick up to handstand/How to spot your partner on kick to handstand
WOD
3 Rounds for time of:
200 Meter Run
10 Box Jumps
10 Wall Ball Shots

THIS SUNDAY IS OUTDOOR WORKOUT WITH COACH NICKO!  Meeting spot is Santa Monica Rings @ 9:00am