For today's WOD we get to spend sometime time walking on our hands.
3 Rounds for Time95lb Front Squats
Handstand Walk, 40 Feet
30 GHD Sit Ups
Handstand Walk, 40 Feet
SpitFire Endurance
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
PTL WOD
Burpees
Sit-Ups
40-30-20 Rep's
Great totals on CFT, way to push out the big weight
WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.
