WOD Tues 1-10-17

CROSSFIT

SKILL:
3 Rounds (At a walking pace)
20 Hollow Rocks 
10 DB Single Arm Strict Press (Your choice)
ADV: 20 Unbroken C2B Pull Ups 
INT: 15 Pull Ups 
BEG: 3 Bar Kips + 3 Strict Pull Up’s
WOD:
“CARDIO”
AMRAP 30
10 Goblet Squats (53/35) (44/26) (35/20)
20 Cal. Row 
30 Sit Ups 
40 Double Unders 
50 KBS

HIT-CON

FOR TIME
40-Double Unders
15-Man Makers
40-Double Unders
10-Man Makers
40-Double Unders
5-Man Makers
40-Double Unders
Scale Double Unders appropriately, no singles unless the athlete can barely jump rope.
Cut off at 25 minutes max.

3 comments (Add your own)

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