Wednesday - 081123

CrossFit WOD:
Strength:
E2MOM for 14min (7 sets):
2 Split Jerks

Metcon:
For time:
Run 800m
60 DB Hang Squat Cleans (#22.5/15,x1)
40 Toes-to-bar
20 HSPU

Skills:
Main part:
3 total sets of 1:00min work/1:00min rest

False grip pull ups
Ring tap swings, Ring tap swings+hip, Ring tap swings+hip+row
Eccentric RMU
Alt. pistols work
Cash out:
2-3 sets
-20 sec hollow
-20 sec arch
-15-20 sec ring support
-15-20 sec bottom of the dip hold
-3-7 banded ring dips