11 October 2013

GYMNASTICS/SKILL:

15 Minutes:  Dip Work (Rings, Matador, Weighted, Box)

WOD:  

“CrossFit for Hope”

Three Rounds:

  • Burpees
  • Snatch (75/55)
  • Box Jumps (24/20)
  • Thrusters (75/55)
  • C2B Pull Ups

Rotate to each station after one minute.  Each round is five minutes with a minute of rest in between rounds.

CORE:  

20 Parallette Shoot Throughs