Like A Lamb - WOD for 033113 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Like A Lamb

Great job to everyone who’s taken on Open WOD 13.4!

WOD for Sunday 033113 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Make up any missed strength segment from the past week

Partner WOD, complete for time with only one partner working at a time:
Row 2000m 
100 Ball Slams (30/20)
100 Double Unders
100 Situps
100 Hand Release Pushups
Run 1600m 

Time cap: 30 minutes

Post Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week. 

For the partner workout, you can break up the work any way you choose.  Only one partner works at a time. 

Workout 13.4 Head to Head

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