1.13.17 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up
4 Rounds
10 scapula pull-ups
10 cat cows
10 slam balls
10 slam ball cleans

A. 2 Rounds for Time-
15 Deadlifts (225/155)
15 Pull-ups
30 Wall balls (20/14)
Rest 30 seconds
30 Wall balls 20/14
30 Hand Release Pushups
15 Deadlifts 225/155
Rest 1 Minute

*The goal here is 4 Sprint intervals with varying rest.  Pace through the first 15/15/30 knowing you have 30 seconds of rest and sprint through the second 30/30/15 knowing you have a full minute to recover.  RX+=C2B pull-ups

B. Accessory work
3 Rounds Not For Time;
25 wall ball sit-ups
25 wall ball Russian twist
25 WB V-ups

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