Cary CrossFit Competitors WOD 12.6.13

By Posted in - Advanced WODs on December 5th, 2013 0 Comments

Skills:
Double Unders; 10′ practice then max rep count

Strength:
Hang Snatch + 3″ hold at bottom 10×1 -Daily max on 1:45 Interval

Bulgarian Split Squat 4×6/side @40%-60%
OH Press 5×3; last 3 heavy

WOD:
8′ AMRAP
Ascending Reps 1,2,3,4,etc.
HSPU
Pull-up

5 Rounds:
10 Wall Balls
15 Ab-Mat Butterfly sit-ups

Comments are closed.