Met up with the Mud Freaks and some others and did this awesome WOD I found on Steele Creek's CrossFit page. We had to make a few modifications and some folks started at different points because we had more bodies than usual. We got to use the gym, though, so we had a lot of room.
WOD
S.T.R.U.M.P.
25-20-15-10-5
Sit-ups
Thrusters
Run 200m *we ran 3 laps around the gym
Unders (double) if you couldn't do you were supposed to do 2x the amount in singles
Medball Cleans *we did Wall Balls
Push Ups
K 27:03 C 27:44
Then we put everything back and went to the Synergy room and did:
CAPPER
5-10-15 for 10 minutes
Pull ups *i used the green band
Push-ups
Air squats
*Chad modified this a bit by doing 3 rounds of 15-10-5
15 situps
10 push ups
500 m row
After which, we hit up the hot tub outside. What a wonderful way to polish off a tough, sweaty workout on a Saturday morning.
*Chad modified this a bit by doing 3 rounds of 15-10-5
15 situps
10 push ups
500 m row
After which, we hit up the hot tub outside. What a wonderful way to polish off a tough, sweaty workout on a Saturday morning.
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