22 July 2015 CrossFit WOD | 619

22 July 2015 CrossFit WOD

Please Post Total Calories to Comments on The Blog

Wednesday

Supplemental
Max Distance Handstand Walking

18 Minutes Every Minute on The Minute
Minute 1: 6 Deficit Handstand Push Ups
Minute 2: 8 Pendlay Row
Minute 3: 20 Second L Hang

Workout of The Day
For max calories
5 minute time cap
Run 400m
30 Box Jumps
Row for max calories
Rest 2 minutes
Repeat time cap for two more rounds
Swap out Box Jumps for Hand Release Push Ups in round 2, then Sit Ups in round 3

Supplemental Endurance
25 Minutes Stairmaster

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