Allison and Resa, having a good time on opening day.4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents
You can substitute towel pullups for a rope climb: throw a towel over a chinup bar, and with your hand at uneven heights, do pullups 1 per 'foot' of ascent. Alternate the higher hand often.
You can scale this exercise by sitting on the ground to begin your rope climb/towel pullup. Part of your bodyweight rests on your feet throughout the exercise. Easy: keep your body straight, easier: stay bent at the waist and legs straight, easiest: feet close to your cenre of gravity, pull anyway you can.
Coach Wade's WOD from last month (video). Somehow the music just spoke to me when editing this video. We all think Wade is pretty fly, I know the folks who attended his Foundations class would agree. Listen to the refrain in the song, can you hear "for you know Wade"???
Did you know Coach Wade has been at the forefront of bringing CrossFit to the Canadian Army? Here is a link to a work he co-authored for the CFJ on Austere Workouts.
Coach Wade teaches Tuesday mornings, Thursday Evenings, and Saturdays.
