digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

  • Getting Started
  • About Us
    • About Us
  • Succcess Stories
  • Schedule/Rates
  • Contact Us


360.36

A)
Strength / Midline WOD – OTM – 10 Minutes
Even Minute: 20 second (accumulate) L-sit hold
Odd Minute: 3 Deadlifts Use the same weight throughout all 6 sets.
B)
WOD
Complete For Time:
20 Burpee DB Squat Cleans (45, 30)
40 Front Rack (Stationary) Walking Lunges (155, 105)
80 WallBalls (20, 14)
160 Double unders

Friday

Resources

cf cffootball cfgames cfjournal cfkids cfmom CrossFit-Endurance gymnasticswod logwod Mobility-WOD progenex

Friends of CrossFit Ruk

cf785 cfdunamis cflincoln cfspringfield peak360
Home | Getting Started | Schedule | About Us | WOD | Nutrition | Resources | Contact Us
CROSSFIT RUK
© All Rights Reserved
CrossFit Website By Siteplicity
CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Website Design