Monthly Social at Durty Nellies Wednesday Oct 3rd
CrossFit Pally – Bootcamp
800m Row (Time)
Max Effort 800m Row
Pick either this or the run.
800m Run (Time)
Max Effort 800m Run
Pick either this or the row.
25 Minute Timecap (Partner Wod)
60 Sumo DL Hi-Pull (30 each) (Modify- hi pulls)
60 Thrusters (30 each) ( Mod- plate press)
60 Tricep bench press (60 each)
60 Ab Throw-downs (60 each) (Mod-situps)
6 Bear Crawls (Down and back) (3 each) (Mod-Planks)
4×200 m sprints (2 each) (one at a time) (tag eachother in) (modify-Row)