Nov 06

Monday, Nov. 8, 2011

Congratulations to CrossFit 417's Team Jam Session on their 7th place finish in the scaled division at the HOA CrossFit Affiliate Challenge! Warm up: 50 jumping jacks, 50 mountain climbers, 15 squat jumps, 15 pushups, 5 kb windmill, 5 kb arm bar, 10 angel wings, pec stretch. WOD: 21 min continuous clock 7 min EMOM 3 jerks (split/push)-choose your own weight 7 min EMOM 10 wall ball burpees 20/14 7 min EMOM 10 ring pushups 10 ring rows¬† Planking series 20s each 2 rounds Pushups plank Elbow plank R side plank L side plank Reverse plank¬†  


  1. Tom Denevan

    Wall ball burpees? Really? That’s just sick. I guess I’m a little jaded after doing 500 Saturday

  2. MeganTaylor

    This looks like an awesome work-out! If I had been able to move yesterday i would have been all over this!

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