CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

3 rounds for time:

400 meter Run

10 Dumbbell Overhead Squats Right Arm 40#/25#

10 Dumbbell Overhead Squats Left Arm 40#/25#

5 Rope Climbs

 

EXTRA

Hang Squat Clean and Jerk  5x1 @ 80% (rest as needed between sets)

Comments  

 
#4 RE: thursday20170928Robin 2017-10-03 08:19
WOD - 22:32 I don't like rope climbs, I'm so slow at them
SWOD - 103#
 
 
#3 RE: thursday20170928Desiree 2017-09-28 22:49
Wod:17:35
Swod:123
 
 
#2 RE: thursday20170928jason 2017-09-28 20:24
WOD - 9:27
Swod - 225

OHS are still a big weakness. Heels were not even close to the floor, second round felt better and third was just holding on to dear life. Rope climbs were good and tried to limit rest. Runs weren't bad, but third run left room for improvement.
 
 
#1 RE: thursday20170928shco0502 2017-09-28 14:57
Wod: 14:28 I think (40#DB) rope climbs are slow as per usual
Swod: @143
 

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