Wed 120208 - CrossFit Harrogate WOD

The Naked Ape packs are in and ready for collection!

1. Warm up

2. Skill practise; ten minutes, your choice of what to work on from:
(a) Back lever
(b) Skin the cat

3. Three rounds for time of:
Run 400 m
Rest, 90 s
Row, 500 m
Rest. 90 s
Double under, 75 reps
Rest, 90 s

Loads of rest! You know what that means though - max effort when you're working. If this makes anyone worry please don't, we can scale as required. No hiding at home just because there's running!

4. Recovery