Indian Land CrossFit – WOD


Warm-up (No Measure)

20 Standing Calf Raises

10 Half Burpees

5 Grasshoppers/Leg

125 M Run

10 Bar Kips

:30 Hold From Rig


A.: Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here

8 Rounds:

200 M Run

10 Walking Lunges

8 Ring Rows

6 Burpees (Half Burpees)

Cool Down

*Banded Shoulder Sink

*Banded Pec Stretch

*LAX Ball Scapula