WOD

The WOD is up! Thu, 10/20/2016 Open Gym Karen For time: 150 Wall ball shots (20lbs) Thu, 10/20/2016 CrossFit ***Gymnastics Practice*** Pull Ups Dips Muscle Ups For those who can perform Muscle Ups, 3x5 Strict Pull Ups, 3x5 Dips 5 Minutes to perform 5 Muscle Ups For those working on Bands with Pull Ups 15 Minutes to work on Pull Ups and Dips. 1RM with Band at lowest setting. Then perform 3 sets of 5 drop sets. 1 Round For Time 100 Double Unders (300 Singles) 80 KB Swings (53/35) 60 Wall Balls (20/14) 40 Burpees 20 Calorie Row http://ift.tt/2evu4Aq #wodhopper