CrossFit Women WOD l 09.12 p.m. & 09.13 a.m.

Heidi W at full extension during a KB Swing.

Row 500m for Time (Wall of Fame Records Challenge)

Rest 4 Minutes, then …

20 minute AMRAP

10 Wall Ball Shots

10 Overhead Plate Lunges (R / L = 2)

10 Lateral Plank Walk (R / L = 1)

10 AbMat Sit Ups

At the 0, 4, 8, 12, 16 minute mark sprint 100m

 

Posted in CrossFit Women WOD, WOD.