7.27.15

2007CrossFit_games1-478x618

Warm up:

20 easy pulls on rower 

10 jumping pull ups

20 shoulder dislocates

20 medium pulls on rower

10 jumping air squats

10 push ups

20 hard pulls on rower

5 burpees

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Mobility:

lacrosse ball on scapula

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WOD:

“2007”

For time:
Row 1000 meters
then, five rounds of:
25 Pull-ups
7 Push jerks (135 / 85 lbs)

Time Cap: 20 minutes

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Cool down:

200 m walk