WOD | February 9, 2017

WOD:

  AMRAP 14:

    75 x Double Under

    50 x Wall Ball (20/14)

    25 x Pull Up  

EXTRA WORK:

  Gymnastics:

    5 x 12 Kipping HSPU

    *Rest 1:00

  Conditioning:

    4 x 600m Row

    *Rest 1:1

  Mobility:

    15 x Shoulder Dislocations

    2:00 Shoulder Extension

    1:00 Ankle Stretch (ea.)

 

VERGE STUFF: 

   Crossfit open begins 2.23.17