September 13, 2017
Gymnastics (Strength):
A. Seated 1-Arm Dumbbell/Kettlebell Strict Press
4 x 10 (each side)
-superset with-
B. Seated Sled Pull
4 x 50ft
Metcon:
“Surfer on Acid
3 Rounds of:
400m Run
21 Burpees
COMPETITIVE CROSSFIT CLASS – 5:30pm
Conditioning:
3 x 1000m Row
*Equal Work/Rest Ratio
Rest 5:00
Gymnastics:
4 Rounds of:
20-25 GHD Sit ups
10-20ft Handstand Walk + 5 Handstand Push ups*
1 Peg Board Ascent
*This complex is meant to be Unbroken – walk towards the wall from the desired distance and then perform your Handstand Push ups against the wall. Choose a rep scheme that is based on your level.
Rest 5:00
Partner WOD
800m Run (together)
30 Burpee Box Jump Overs (24″/20″)
60 Double Dumbbell Clean & Jerks (50/35)
30 Burpee Box Jump Overs
800m Run (together)
*Partition reps as needed.
