WOD: Friday

Thursday, October 13th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

5 sets of:

3 inch worm (hold hollow for :5)

6 dead hang to active (:3 holds)

9 hollow rocks

Then for the workout we will go in waves so we can flow through smoothly.


Metcon (Time)

For time:

10 rope climbs

200 double unders

1km row

20 strict pull ups

100 double unders
Stagger starts. We want you to do this WOD is the written order but with 4 ropes and 3 rowers we will want to put a 5min gap between everyone. Those who are ‘faster’ should go first.

Scale rope climbs to less reps, height or laying to standing climbs.