WOD

The WOD is up! Fri, 9/21/2018 CrossFit Handstand Practice and stuff! Bench Press Bench Press Tech work: 75% 4 x 3 with a Pause (3 count) on the first rep. ___ Heavy Double for Day! No Pause. Bar must hit Chest every rep! 4 Rounds for time: 12 GHD Sit Ups 9 Sumo Deadlift High Pull (115/85) 6 Handstand Push Ups (55/25) then cash out with 100 Bicep Curls 45/35 (Lifestyle Counts) #FlexFriday Fri, 9/21/2018 MarbleFit 2500m Bike Ride. ___ Max AbMat Sit Ups in 5 Minutes Every Minute Buy-In 10 Double Unders (20 Singles) Rest 1 Minute Max Hand Release Push Ups in 5 Minutes Every Minute Buy-In 10 KB Swings Rest 1 Minute Max Pull Ups in 5 Minutes Every Minute Buy-In 7/5 Cal Row Rest 1 Minute Max Air Squats in 5 Minutes Every Minute Buy-In 7 Toes to Bar Rest 1 Minute Max Box Jumps in 5 Minutes Every Minute Buy-In with 100m sprint ___ 100 Bicep Curls for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/21/2018#autoOpenWod=t #wodhopper