Row, 811 m
-- then --
4 rounds:
Medicine Ball Run, 20 lbs, 100 m
6 Medicine Ball Squats, 20 lbs
Med Ball Run, 20 lbs, 100 m
Duck Walk With Kettlebell, 20 lbs, 14 ft
Med Ball Run, 20 lbs, 100 m
7 Burpee Wall balls, 20 lbs
-- then --
Row, 811 m
Row, 811 m
-- then --
4 rounds:
Medicine Ball Run, 20 lbs, 100 m
6 Medicine Ball Squats, 20 lbs
Med Ball Run, 20 lbs, 100 m
Duck Walk With Kettlebell, 20 lbs, 14 ft
Med Ball Run, 20 lbs, 100 m
7 Burpee Wall balls, 20 lbs
-- then --
Row, 811 m
November 27, 2014 4:01 AM
39 mins 2 secs | Rx'd
228th WOD
Result
Result
39 mins 2 secs | Rx'dNotes
Done at Crossfit Unum in Walnut, CA. Partner wod: 1621 meter buy in row, then 4 rds of 11 med ball squats, 27 steps of med ball duck walks, and 14 burpee wall balls with 100 meter runs with wall ball between each movement (20lbs wall ball). Finish with another 1621 meter row as a cash out.
Notes
Done at Crossfit Unum in Walnut, CA. Partner wod: 1621 meter buy in row, then 4 rds of 11 med ball squats, 27 steps of med ball duck walks, and 14 burpee wall balls with 100 meter runs with wall ball between each movement (20lbs wall ball). Finish with another 1621 meter row as a cash out.
Stats
WOD Count
228th
Level
-
Avg Power Output
≈ 27.0 (ft*lbs)/sec
Training Days
127 (2024)
History
1
Stats
WOD Count
228th
Level
-
Avg Power Output
≈ 27.0 (ft*lbs)/sec
Training Days
127 (2024)
History
1
Movement Progress
Movement Progress
Milestone 90,000
Run
72,097 Meters (+1,200)Milestone 30,000
Row
25,122 Meters (+1,622)Milestone 1,500
Burpee
1,157 Reps (+28)Milestone 5,000
Squat
2,861 Reps (+24)Milestone 1,000
Wall Ball
737 Reps (+28)History (1)
History (1)
