CrossFit Opus Workout of the Day – September 13, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

SKILL: Rope Climbs

WOD:

Friday the 13th Crap Shoot – AMRAP in 15

Roll the dice and perform the exercise and reps, then roll again!

2 – 100 Double unders

3 – 10 Hand Release push ups

4 – 10 Wall ball 20/14

5 – 10 OH Lunge per leg 45/25

6 – 15 sit ups

7 – 20 KB swings 24/16

8 – 15 Body Rows

9 – 10 Box jumps 24/20

10 – 10 Burpees

11 – 10 Ball slams

12 – 5 Muscle ups