Weighted Ring dips, work to a 1 rep max

Explosive kneeling box jumps work up to highest height that is still comfortable and then complete 1 rep at that height every 30 seconds for 5 minutes
http://www.youtube.com/watch?v=gDDuoDQ0Cto

Every minute on the minute for 10 minutes preform 2 Squat or Split snatches at 65% of your 1 rep max

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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