Not every WOD should be a grinder… even if it is a CrossFit WOD… At RSCF, you will find a nice mix of heavy days, short metcons, benchmark WODS, etc… and Grinders are also present… so be prepared for the unknown or it may just kick your butt… Or perhaps, it will kick your butt anyway!
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
You can start at any station, but must complete all 50 reps before moving to the next station… If you see a GHD open, run for it!
Oh, and if you are a coffee drinker… grind your own beans… it is amazing! Happy Friday!
