1st time rope climbers at CF Wilmington. Great job 

WOD:

Front Squat:  8 – 6 – 4 – 4 – 3 – 2 – 1 – 1  (Rest 2-3 min b/tw sets. Push for 1 rep max)

learn something new… 

Wall ball 2 fer 1s (guys – 14lbs / ladies 10lbs):  Do a wall ball shot, but while the ball is in the air, do an air squat.  Get 10 good ones!! 

Demo: http://media.crossfit.com/cf-video/CrossFit_ZacDUsWallball2fer1s.wmv

3 rounds for time of… 

  • 8 push press (Goal: m – 135lbs / f – 85lbs)
  • 10 box jumps
  • 10 GHD sit ups w/ 15 lb dumbbell (hold db on chest)