AMRAP in 20 minutes of:
5 handstand push ups
10 L-pullups
15 step walking lunge
CFE Bonus
3+ hours after to WOD
All Out: Your Choice of run, swim, bike, row
1 minute on, 1 minute off, 1 minute on, 50 seconds off, 1 minute on, 40 seconds off, 1 minute on, 30 seconds off, 1 minute on, 20 seconds off, 1 minute on, 10 seconds off, then go back up the ladder until you end with 1 minute on, 50 seconds off, 1 minute on
2 comments:
5rds /8min with h-pullups; dying from the Kabul Crud that won't go away.
So, while I was out, the MacDill AFB gym became extremely CrossFit friendly. We now have everything you need: C2 rowers, plyoboxes, GND machine, two lifting platforms with bumpers, and an awesome pullup/dip/rack cage. I love it!
Plus, a local affiliate runs a WOD every Wed; Sandy and I will be there!
Welcome home Paul!!!
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