Workout of the Day Jul 17
Posted by coach Matt L

WOD 120717

Free Range warm up

Strength (light lower)
A1. Reverse step down, x6 each leg
A2. KB butterfly, x15 + :20
A3. Good morning, x6 light weight (x3)
Rest :60-:90 btwn rounds

“Hoppy”
1:30 on/1:30 off for 4 rounds of:
Kettlebell swing (28/20), x15
Burpee, x5
Max double unders

*remember, if attendees haven’t performed the heavy lower body WOD from Monday, they will do that instead!


There has been some great competition in the gym lately. This weekend there was some coloring, for time.


3 Responses to “WOD 07/17”

  1. Corey, on July 16th, 2012 at 8:10 pm Said:

    The truly skilled will color for time while holding a handstand with their non-drawing arm.

  2. Andy, on July 17th, 2012 at 9:15 am Said:

    Bahahaha. After yesterdays WOD I want to compete in the sleep for time event.

  3. Free Range CrossFit | CrossFit in Tempe, AZ » WOD 07/21, on September 20th, 2012 at 7:06 pm Said:

    [...] Last performed on July 17th, 2012. [...]

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