WOD 4:8:2015 | Dogtown Athletic - Oakland Boxing and Oakland CrossFit

WOD 4:8:2015

Spend 20 minutes on Prowler pushes and double‐under practice:

Prowler pushes ‐ 60 yards per attempt, weight ranging from 50‐150 lbs per sled (have all sled out, clients can choose their own sled). Immediately after finishing a prowler push, go directly into double‐unders for roughly 2 minutes at a time. The goal here is to really practice double‐unders under duress. So in the 20 minutes, each client should do 4‐5 pushes, with 2 minutes of double‐under practice after each push.


AMRAP 12 Minutes:

200m Run ( 26th Bus Stop )

10 Hand Release Push Ups

15 Box Jumps (24″/20″)

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