Tuesday 200407: QWOD 15

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The next few weeks there will be a FREE online fundraiser for local Crossfit Gyms. Each week a workout will be posted (the first was programmed yesterday) and you can put up your score as you like. Once again this is completely free of any cost. If you have the ability and would like to donate, simply sign up and put in a donation towards your friendly Crossfit Ocean Beach. We love ya’ll!


4 Rounds(No Time, For Quality)

20 Jack Knife Situps
10 Good Mornings / Romanian Deadlift

30:00 Rotating EMOM (5 Rounds)

15 Russian Kettlebell Swings, heavy
:30 Handstand Hold
15 Weighted Hip Thrusts
:30 High Plank
15/ea Russian Twist
:30 Hollow Hold

Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD15.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3