August 30 2017

Posted by on Aug 29, 2017 in WOD's | Comments Off

Option 1 10 Min EMOM 2 RING MU after warm up.going through one set of each movent below on own
Option 2
1) 3×8 False Grip on Rings or grip on the rig, hollow to superman 
"2) 3×8 Hips Thrusters from a 12 "" box (Scale would be lay flat ring rows)"
3) 3×8 Ring Turnovers on low rings, Banded or Not (maintain false grip, if you fall out, do them as singles to keep grip)
An option for the ring turnovers is a 3×10 Ring dips
15 minute AMRAP
3 MU 
6 Burpee Box Jumps 20/16 (Do not scale Up. Go faster)
9 KBS 70/53

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109