Wednesday, November 30, 2016

PRE:  Mobility and Movement Standards

WOD:  "Crossfit Open 16.4".  Complete as many rounds and reps as possible in 13 minutes of:

- 55 Deadlifts (225/155) (135/95)

- 55 Wall Ball Shots (20/14) (20/10)

- 55 Calorie Row

- 55 Handstand Push Ups

POST:  3 Rounds:  10 Rower Seat Pikes, 10 Strict TTB, 1:00 Hollow Hold