January 14, 2017
Advanced:
Hero WOD:
“Paul 4179”
9 Rounds for Time
4 Strict Pull-Ups
1 Deadlift (275/185)
7 Burpees
9 Double Unders
100m Run
CrossFit:
For Time:
1 Mile Run
60 Abmat Situps
30 Wall Balls (20/14)
800m Run
45 Abmat Situps
20 Wall Balls
400m Run
30 Abmat Situps
10 Wall Balls
Categories: WOD (Workout of the Day)