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Sunday 8/18/2013 WOD

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Warm up

3 sets of

5 Burpees

5 strict pull ups/ 10 ring rows

10 groiners

20 Alt Lunges

Dynamic Stretches

 

 

Strength/Skill

Snatch Grip Dead lifts (Pull off Blocks)

5-5-5-5-5

 

Training (Met-con)

From the archives of CrossFit.com

Main site Sundays

FRIDAY 130809

Five rounds for time of:

21 Sumo deadlift high-pull (95/65)
21 Ring dips
Lv1/Scale options
Scale load on bar
Sub ring dips with push u

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