WOD | February 23, 2016

WOD:

  For Time:

    90 x Double Under

    9 x Muscle up

    30 x KBS (53/44)

    80 x Double Under

    8 x Muscle up

    20 x KBS

    70 x Double Under

    7 x Muscle Up

    10 x KBS  

EXTRA WORK:

  Weightlifting:  

    Split Jerk

      Build to Heavy Double

      Drop: 3 x 1 @ -10%

  Gymnastics:

    Kipping HSPU

       EMOM 10

       4-7 Reps (Moderate) *Deficit if needed

    Box Ring Row

      4 x 8

  Conditioning:

    30 minute Run

 

BOX INFO: 

  Crossfit Open begins February 25, 2016

  Crossfit Open Blog on Website - read up!

  Muscle-up Seminar - TBD