07-03-13 WOD Wednesday

Warm UP
200m Run
30 squats, ball slams, bicycle crunches, pull ups and push ups

Skill
5 minutes Double Unders

WOD
4 Shankle (115/75)
28 Cal ROW
x 4RFT

After Party
5 minutes Double Unders

Tags: ball slams, bicycle crunches, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, double under, double unders, Fitness, HIIT, lakewood, ohio, pull up, pullups, push up, push ups, pushup, pushups, row, run, shankle, sit ups, squat, squats, WOD, Xfit