4.29.16 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGDON VALLEY WARMINSTER PA

By April 28, 2016wod

Warm Up: Dynamic and shoulder mobility

Skill: 10 min to work on free standing hand stands and progressions

Wod: 7 min AMRAP


1 Rope climb (Sub -2 floor rope climbs)
3 HSPU
5 Pistols per leg (sub 20 squats)
Rest 3 min
7 min AMRAP
1 Bar M.U. (sub 3 pull ups/3 dips)
3 Deadlift (275/185)
5 Box jumps (30/24)
*score is total reps from each amrap*

Cash out: 2 rounds
1 min hollow rock hold
1 min plank

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