Friday 10-09-15 WOD

Lorrie just hanging around at work. No big deal... 

Friday 10-09-15 WOD

Skill Work: Ring Muscle Ups

CrossFit:
A.
3x10 OHS @ 65-70% of 1RM

B.
10 Min AMRAP
5 Ring Muscle Ups (or ring Dips)
40 Wall Ball's
60 Double Unders
 
Fitness:
A.
3 Rounds NFT

10 KB Snatches/arm

10 Single arm KBS/arm

10 KB C&J/arm

Athletes may use different weights for each of the movements but no extra rest should be taken on the same exercise.

Ex. as soon as the athlete has completed ten snatches on one arm they should switch hands on the fly or place the bell down on the ground and pick it up immediately with the other hand. Once you have completed snatches on both arms then rest before starting your KBS on one arm.

B.
10 Min AMRAP
200m Run
10 Slam Ball cleans 20/30#
5 Burpee Pull Ups (or 5 Burpees & 5 pull ups if the athlete can't link them together)