W.O.D. Friday 5-3-2013 May 2, 2013 by Jama Jama 4 Comments Warm up 5 min double unders / 3 burpees every time you stop of make a mistake WOD – AMRAP 10 min 5 toes to bar 10 push-ups 15 double unders Accessory work Kettlebells Chest press 3×8 Chest flyes 2×12 Bent arm pullovers 3×8-10 Cross body curl 3×8 Share this:FacebookEmailMoreTwitterGoogle Post navigation http://www.crossfit2232.com/wp-conte…Had a great time working with Asheville… 4 thoughts on “W.O.D. Friday 5-3-2013” Jump ropes and me don’t get along, basically I had a burpee workout. On the AMRAP I got 9 rounds, with good toes to bar. YAY BROOK!! Im so jealous that you can do toes to bar! way to go girl!!! SATURDAY WOD 4 ROUNDS & 1ST SET OF KB SWINGS ON 5TH ROUND 55LB KB SWINGS 35LB KB SQUATS (60 55LB KB SWINGS!!! & I FEEL IT) I cant count, actually that was 108 kb swings, no wonder i feel like a dump truck hit my hips today! Comments are closed.