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WOD for 5.17.17

by Eric on 16/05/2017

CrossFit Decatur – CrossFit

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Warm-up (No Measure)

Partner Shoulder Stretches from CF Gymnastics (

Movement Prep: Empty Sled Pull with Rope, Learn Sledge Striking, 3-5 HSPU or 1 Wall Walk


Metcon (AMRAP – Rounds)

In Teams Of 4 or 5:

Complete As Many Rounds As Possible In 30 Minutes Of:

•15/10 Cal Air Bike

•20 Sledge Hammer Strikes (10 each side)

•100′ Sled Push (125/90#, does not include the sled weight)

•10 Handstand Push-Ups or 3 Wall Walks [this can be scaled for those who are afraid to go upside down)

•10 Sandbag Snatches (M=Black/W=Large Green)

**Only whole rounds count. This is to be done conga line style. So it’s 3-2-1 go..partner 1 takes off when they clear the assault bike partner 2 starts and partner 1 moves on to the sledge strikes…..etc

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