Patriot – Saturday 131102

Today we are doing the Adaptive Alliance Workout of the Day to support the 2nd Annual Working Wounded Games at CrossFit Rubicon. You can get more details on the WOD, the competition, and how you can support these terrific athletes here.

Come join us at CrossFit Kids this Sunday, November 3, 2013 at Patriot CrossFit!  Class starts at 11:45am.  Sign up here!

“Adapt and Conquer”
In this workout, you move from each of four stations after 1 minute. This is a 4-minute round from which a 1-minute break is allowed before repeating.

Rxd
3 rounds
Seated Wallball, 20@6’/14@5’
One Arm Deadlift, 135/95
One Arm Pushup
No leg row for calories (static seat position)
Rest

LII
3 rounds
Seated Wallball, 14@6’/14@5’
One Arm deadlift, 115/85
One Arm Pushup
No leg row for calories (static seat position)
Rest

LI
3 rounds
Seated Wallball, 8@6’/8@5’
One Arm Deadlift, 75/55
One Arm Knee Pushup
No leg row for calories (static seat position)
Rest

Post total reps to comments.

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