Wednesday 20 April WOD


In a team of 3, complete the following:

400m run
120 wall balls
400m run
150 pushups
400m run
180 situps
400m run
240 squats

Today is a team workout day.  You can pick how many people per team and scale the reps accordingly.  The reps posted are for three person teams.  So, 1 person would be 1/3 the reps and 2 people would be 2/3 the reps.

A few notes on the workout.

– Everyone on your team runs every 400m run.  Do not start the reps for the next exercise until your entire team has completed the 400m run
– You can split up the reps however you want within your team but everyone is here for a workout so everyone participates
– Only one person on the team works at a time
– For those at the Vince, we will do this on the 400m road stretch behind the CENTCOM parking lot; as a result, we may have a sub for wall balls

* * *

Round 1

19 April whiteboard

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

Rest Day

This entry was posted in Uncategorized. Bookmark the permalink.

One Response to Wednesday 20 April WOD

  1. Rey says:

    Me, Dan and John – 23:16

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s