WOD # 1
Five rounds for quality
Hold L Hang  30 seconds
Superman Rock  30 seconds

WOD # 2
10-8-6-4-2 rounds and reps for time of:
Burpee Box Jump
Toes to Bars w/ Kip
Butterfly Pull Up

About the author : Always Forward CrossFit

  • Saturday’s WOD

    Published On: October 11th, 2013|Comments Off on Saturday’s WOD|

  • Friday’s WOD

    Published On: October 10th, 2013|Comments Off on Friday’s WOD|

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