10/23/2013 4 RFT Run/MedballAbmat/DiamondPushups

Posted on Oct 23, 2013 in GRIT by crossfitgrit 0 Comments

WOD 4 RFT

400m Run

20 MedBall Abmat Situps 20/14

10 Diamond Pushups

5 WallBalls (Must be UNBROKEN or Start back at 1)

Strength  

Make-up Back Squats 4×4

OR

5 x 5 Box Squats

No Weight to Very Light Weight to learn form.