Sunday – WOD


Five rounds for time of:

Run 400m
30 box jumps, 24″ box
30 wall ball shots, 20 lb. ball

Post time to comments.

Josh, Stephen, Brent, and Jason display strong kips on their way to PRs on the PU Ladder.

Josh, Stephen, Brent, and Jason display strong kips on their way to PRs on the PU Ladder.


8 Responses to Sunday – WOD

  1. babs says:

    subbed 500m rows for runs and 35lb thrusters for wallball

  2. Stephen says:

    Note to all CFN members – two 15+ rounds on the pull-up ladder may result in the inability to fully extend the arms for several days. Feeling beat up and bordering on overtrained, so went through an extended, easy-paced warm-up followed by long sessions of stretching, foam-rolling, and Dewey’s pizza.

  3. Jason says:

    I only went through one round on Friday and had similar troubles as Stephen, so I rested Saturday daytime and PRed on beers and shots on Saturday night. I think Kelly did not take kindly to my Saturday night escapades because she got me for a tortuous 28:45 as Rx’ed beat down complete with a missed box jump with 3 to go that left me bloodied as well as humbled. Its back on the wagon for me…..Sorry Kelly

    By the way nice call on the Dewey’s I recommend all CFers try the green lantern with chicken

  4. Tim says:

    No beer for me but I did fix 3 hip fractures, 1 tibia fracture and a thigh abscess today.

    Then Kelly with 9 ft wall ball


  5. K-bomb says:

    oly. day
    snatch- 45,55,65,70f
    c + j- 65,75,80,85,90f

    Kelly (sub- double unders & 45lb thrusters)

    3 rounds- 31:12

  6. Holly says:


    18 inch box jump

  7. Neil says:

    Only 3 rounds


    Will tackly all 5 next time.

  8. […] time to comments. Compare to 020109. Possibly related posts: (automatically generated)Monday – WODThursday – WODTuesday […]

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