Wednesday- 160823

CrossFit WOD
Strength:
Rope Climb
In 15:00 practice rope climbs
ADV. accumulate 10-12 Legless Rope Climbs

Metcon:
AMARP 12
4 Thrusters 50/35kg
12-15Cal Row/Bike
4 Thrusters
21 Double Unders / 42 Singles

Endurance:
Metcon:
AMRAP 35:00
50cal Bike/Row
20 Goblet lunges 20/16kg
10 Burpees
20 Wallball 10/6kg

Gymnastics:
Skill
HeadStand to Free Kipping HSPU

Strength
20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest