WOD 8.18.15

CrossFit Silos – CrossFit

Warm-up

Short and sweet.

Weightlifting

Deadlift (3 EMOM 4 Minutes)

Metcon

If the rain has got you “running scared”, do the modified version with jump rope

Renee (Time)

7 Rounds

400M Run

21 Walking Lunges

15 Pull-ups

9 Burpees

Wear Body Armor or Vest for RX+, any weight from a 6# Titin shirt to a 40# vest

Jumping Renee (Time)

Modified Hero WOD –

7 Rounds

75 Double Unders/150 Single Unders (interchangeable, both will be RX)

21 Walking Lunge Steps

15 Pull-ups

9 Burpees

Cool Down

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