WOD 4.22.14

Main – CrossFit

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –
200M Row
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 push-ups
10 sit-ups
10 GHD back extensions

Weightlifting

Weighted Back Extensions (GHD) (Hold weight to chest, weighted Back EXT – 4 X 6-10)

Metcon

20 Minute Row Interval (Distance)

Partner up –
Switch every 500M for 20 Minutes. The goal is maximum distance.

Cash Out

20 Kipping Swings (forward and back is 1 rep)

Cool Down

Foam Roll – Low back, and glutes/hamstrings.

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