8.17.16

image

 CrossFit FMS WOD:

1.)  Warm-up

2 rds

  • 50om row
  • 15 squat jumps
  • 10 push ups

static hold

  • 30 seconds each side – Samson stretch
  • 1 minute each side – twisted cross

WOD: 

Strength

10-9-8-7-6-5-4-3-2-1

  • Strict toes to bar (scale-straight leg raises-hanging)
  • Ring push ups (scale-hand release push ups)

then

  • 20-handstand push ups
  • 30-pistols or progressions from 8/4/16
  • 40- pull ups
  • 50- jump squats

 

 

 

 

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