wod

9/7/2014

By September 7, 2014 No Comments

PreWOD

Warmup: 2 Rds Crossfit Warmup

Skill Work: Hand Stand Pushup Progressions (Wall Walks, Hand Stand Holds, Strict, Kipping)

Met Con
9/7/2014

WOD: 8 Rds For Time

100m Sprint

5 Pullups

10 KB Swing(70/50)

15 Pump Situps

20 Ball Slams

Cashout/Endurance: 10 Sets of 100m Row Sprints (100m As fast as possible 30 secs rest)

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