May 8, 2011 5
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps (20″)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (70/53)
30 Sit-ups
20 Hang squat cleans (35/20)
25 Good Mornings (45/25)
30 Wall ball shots (20/14)
3 Rope climb ascents
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
