Friday 7-15-16 WOD

Friday 7-15-16 WOD

CrossFit:
A.
20 Min Ladder
Muscle Up / Ring Dip
Strict C2B Pull Up
Strict HSPU
Pistol R+L

In the first round perform one rep of each movement including one rep on each leg for the pistol. In the second round perform two reps of each movement. For the pistol alternate legs to reach two reps on each leg.

B.
Partner workout for time
Row 1000m
50 T2B
100 KB Snatches 40/60#
50 Burpee Box Jump overs 20/24#
100 HRPU

Fitness:
A.
20 Min Ladder
Dip (Ring or Box)
Pull Up if using barbell or band there must be a 1 second pause at the top and bottom of the movement.
Seated Strict Press (KB's) Handles must come below chin for each rep
Goblet squat or pistol variation (Box, ring, plate assist).

B
Partner workout for time
Row 1000m
50 T2B or variation
100 KB Snatches 30/50#
50 Burpee Box Jump overs 16/20/#
100 HRPU