© 2019 CrossFit Spartanburg

July 1, 2010

07/29/2010

CHARLIE FOXTROT

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

1 Rope Climb
5 Box Jump Overs (M-24"/F-20")
10 Slam Balls (M-15#/F-12#)
15 Back Extensions
20 Toes-2-Bar
Max Handstand Push Ups (Each rep = 20 seconds off final time)
***Work your way up the ladder.  It looks like this:  1 Rope Climb, 1 Rope Climb, 5 Box Jump Overs, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15...

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