Happy 4th of July!
Frank S.
7RFT
4 Wall Climbs
1 Rope Climb
7 Back Sqts(from ground)
7 Burpees over the Bar
6 (ea arm) kb clean & jerk 25 min cap
Cashout- 1 mile run with vest
Post weights and time to comments
7RFT
4 Wall Climbs
1 Rope Climb
7 Back Sqts(from ground)
7 Burpees over the Bar
6 (ea arm) kb clean & jerk 25 min cap
Cashout- 1 mile run with vest
Post weights and time to comments
15 comments:
Is that mile run each round?
I think the mile run is just at the end. Not actually part of the wod, just the "cash out".
5rds + 1 rope climb
The mile run at the end was... fun...
5 rounds plus 14
135 squat and 45 db
mile run with 45 vest 15;11.
5 Rds + 19
- 80# BS
- 26# KB
- Lay down get-ups 3:1 for rope climbs
16:14 for mi run with vest. I am guilty of checking out on that one...
24:42 55#, 26# KB. I am totally wrecked from this workout... Holy cow.
5 rds + 27 reps. 4 wall climbs short of 6. That mile "run" with a 45 pound vest (for me a walk) was killer. I think with a 28 minute cap I might've had a chance to finish.
Oh I think I was 13:42 or something like that on the "run".
Great work to all who braved todays WOD! Ya'll did work today
God Bless America! Happy 4th of July
5 rds
50 lb back sq
20 lb DB
Knot rope
Hv a great 4 th all!
5rds + 10 (1 rope/7 squats/2 burpees)
75#/30#
12:26 on the run
45#
I agree with Sharon, this was a complete and total body wrecker!
5 rds
#45 bar
#25 squat clean
Lay downs(. I want my Knotted rope back Josh:)
I think I was 13:12 on the run( no vest)
This WOD killed me. I feel like I did my first day of Crossfit. I am so sore I cannot move. I came home and took an hour nap!
6rd's+ 4 wall climbs and 1 rope climb
The run SUCKED 15:08. I think
115# squat
40# dumb bell
Brutal friggin wod for me.
5 rounds + 26. 80# on back squats. 26# on single arm clean and jerks.
10:13 on the run.
Later... 1 MU.
5 rds+ 21 reps,
Started on rope climbs.
14:23 mile in 20# vest. The mile run was by far the worst part of this wod. I sweated more than I have ever in my entire life. Cassandra, thanks for the dry shirt. Chris G, thanks for the sweat shower!
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