wod

By March 20, 2015 No Comments

PreWOD

Dynamic warmup + 1 slow and controlled round of CrossFit Warmup

Met Con

I. Strength: Front Squat EMOTM 15×3 @75%
II. SIT 10 ROUNDS w/ :30 rest
Run 200m
3 x muscle ups
4 HSPU
5 SWING
30 MIN TIME LIMIT
III. Durability: 3x max handstand holds (use wall if needed)

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