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Uncommon WOD – 120315

12.02.2015

CrossFit 1.0

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings
15 Wall Ball Shots

CrossFit 2.0

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (55/35)
15 Wall Ball Shots (20/14)

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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