Warm-up: 400 Meter row 3 Rounds: 6 Unbroken Wall ball shots 6 Ring rows 12 Walking lunges Workout: For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15 reps 15 Pull-ups Run 200 meters 95 pound Thruster, 9 reps 9 Pull-ups Post time to comments.
WOD Demo with CrossFit King of Prussia – video [wmv] [mov] [HD mov]
