Wednesday 24th September 2014

CrossFit Cheltenham WOD

Skill / Strength

5 minutes and as many attempts as you want, to complete as many unbroken double unders as possible 

2 minutes to establish a max distance handstand walk then rest 2 minutes and repeat

Metcon

Working with a partner of the opposite sex complete the following for time: 

Check in - 100 Kettlebell swings with 24kg - American / Russian style 

Complete 4 rounds of:

5 Wall climbs
260m run
50 double unders
8 Ring dips

At the call of 3-2-1-GO both athletes must complete 100 kettlebell swings between them. Men to full extension overhead and women to above shoulder height. Upon completion of the 'check in', athlete 1 begins the 4 rounds. When athlete 1 has completed the first 260m run athlete 2 can begin. Athletes can not be on the same exercise at any point so if an athlete catches up with the other they must wait until the partner has moved on before they continue. The clock is stopped when athlete 2 completes the last rep of the 4th round.

3-2-1-GO!!