May 18, 2017

Posted by on May 17, 2017 in WOD's | Comments Off

3 Rounds for Quality:

1:00 Hollow to Arch on Rig

:30 Rest

1:00 Alligator Rolls (https://youtu.be/nIXkFv4mw-4)

:30 Rest

1:00 Supermans (approx 2 sec hold)

:30 Rest

then

3 Rounds for Total Reps:

1:00 ME Ring Dips

:30 Rest

1:00 ME Wallballs

:30 Rest

 

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