06 Jun 2017

Warm-up: After dynamic warm up include: 3 Minutes of Tabata Hollow Hold, Arch Hold, alternating.

Skill: (15 minutes)Ring muscle ups- work on progressions and technique. If you have them down 3 sets of max unbroken muscle ups for the day.

WOD:

CrossFit.com WOD!

7 rounds for time of:

10 Wallballs (20# / 14#)
10 Pull-ups

Scaling

L1: 5 rounds, light wall ball, ring rows
L2: 5 rounds, 14# / 10#, assisted pull-ups

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Tags:

wod