CrossFit Surmount – CrossFit

Coach Paul’s Birthday WOD (Time)

Solo or with partner

Run 1 mile

Then

6 rounds of the following:

— 12 burpee dead-lifts (225/183)

— 14 burpee box jumps (30/24)

— 19 burpee pull-ups

— 63 lateral bar hops/double unders (alternating rounds)

Then

Run 1 mile


Coach Paul’s BD WOD, 2013. Notice the wall and the climbing rope!