CrossFit Games Master/Teens WOD 2016 “California Club”
For Time:
8 Deadlifts 315/215lbs RX+365/255lbs. MRX 275/185
40 WallBall Sit-Ups 20/14lbs MRX 20/10
80 Double-unders
40 Pull-Ups MRX 40 Ring Rows
80 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′
40 Pull-Ups MRX 40 Ring Rows
80 Double-unders
40 WallBall Sit-Ups
8 Deadlifts
Flexibility Development
2x30sec Couch Stretch or Modified Couch
2x 30sec Banded Shoulder Stretches
2x30sec Head to Floor Straddle Stretch
2x 30sec Pigeon/Swan/Piriformis Stretch
2x20sec Prisoner Heel to Wall Calf Stretch
CFHSV Running & Endurance WOD:
For Time, with a partner complete in order:
100 dumbbell squats
100 dumbbell snatch
100 dumbbell lunges
100 dumbbell S2O
100 burpee over the dumbbell
One person works on accumulating reps while the other runs; alternate every 400m.
After all reps are complete:
800m partner run
