November 13, 2017

Posted by on Nov 12, 2017 in WOD's | Comments Off

Max Effort Set @70% of 5 rep max deadlift
Not for time, for quality
50 Hollow Rocks, 
50 Superman Rocks
(Both of these movements done with snatch grip on pvc pipe) 
2 minute plank hold on hands
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109