WOD: July 29th, 2017

Warm-UP

400m jog, then:
3 Rounds:
10 Jumping Jacks
8 Squats
6 Push-Ups
4 Sit-Ups

“Crossfit Golf”

50 Slam balls (Fit:10#, SC: 14/10, RX: 20/14) Par 3
30 Dips Par 3
50 V-Ups Par 4
30 Plate OH Lunge (Fit: 25/15, SC: 35/25, RX: 45/35) Par 2
50 Box Jumps (Fit: 16/12, SC: 20/16, RX: 24/20) Par 5
30 HSPU Par 4
50 Wall Balls (Fit:10#, SC: 14/10, RX: 20/14) Par 3
30 Plate Ground-to-OH (Fit: 25/15, SC: 35/25, RX: 45/35) Par 2
50 Kettlebell Swings (Fit: 25/15, SC: 45/35, RX: 70/55) Par 4

The objective of “CrossFit Golf” is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets. Perform the following 8 movements, in order, in the fewest possible number of sets. Par for the course = 30

Gymnastic/Skill

3 rounds for quality:
16 Pistols
12 strict pull ups
Accumulate 45 sec Hand Stand Hold or 50′ Hand Stand Walk