Row 500m/ Run 800m, stretch and mobilise
3 Rounds (no time)
- 10 Air Squats
- 10 Press ups
WOD- 12 minute AMRAP
- 5 Ball Slams @ 7/9kg
- 10 Box jumps @ 20″/24″
- 15 Ab-mat sit ups
For those competing in the London Throwdown heres WOD 2
BUY IN: Output 1200/800kg of power clean. (Select your own weight).
5 rounds of:
- 5 Shoulder-to-overhead 60/40kg
- 7 Front squats 60/40kg
- 9 Toes-to-bar
CASH OUT: Output 1200/800kg of power clean.
Check out how the CrossFit Teesside athletes are doing here http://www.londonthrowdown.com/ Scroll down to the live standings.