WOD 5.16.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Handstand Push-ups (4 X 8 – fight for the 8, breaks are ok)

Metcon

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
This is the REAL WOD. with GHD sits. Don’t try it if you haven’t done a WOD with 100 GHD’s in the past. Sub regular sit-ups. Or if you want an RX sub, toes to bar will count, but you’ll be cut off at 28 minutes.

Cool Down

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