Thursday 4-07-16 WOD

Thursday 4-07-16 WOD

Skill Work: Rope Climbs & Handstands (wall facing)

CrossFit:
A.
20 Min Practise alternate between
3-5 Legless Rope Climbs
20-30 sec. Cumulative L-Sit from paralettes, Rings, or same height boxes
1 Min wall facing handstand hold

B.
8 Min EMOM
10 Wall Balls 20/30#
8 KBS 30/50#
6 Burpees



Fitness:
A.
20 Min Practise alternate between
2-3 Rope Climbs (use legs)
6 Shoot Throughs
20-30 Sec. wall facing handstand hold or 1 Min double bell OH hold.

B.
8 Wall Balls 14/20#
6 KBS 30/40#
4 Burpees