TUESDAY 10-4-16

OCTOBER IS BREAST AWARENESS MONTH WE WILL BE SUPPORTING BY WEARING PINK ON WEDNESDAYS !! ALSO WE WILL BE PROGRAMMING CROSSFITS GIRLS BENCHMARK EVERY FRIDAY THRU  OCTOBER..

 

WARM UP 3X

100 m run
10 Leg swings
10 Bar Taps
10 V UPS
10 Back extensions
5 Burpees

GYMNASTIC SKILL
3 Rounds
MIN 1
30 sec Max Pull ups
(Advance C2B )
MIN 2
30 Sec HALLOW ROCK
MIN 3
MAX STRICT CHIN UPS
REST 90 sec
* KEEP A PERSONAL RECORD OF MAX PULLUP/C2B and YOUR MAX STRICT CHIN UPS

WOD 4 ROUNDS
400 m run(500mRow)
10 T2B
10 BOX JUMPS 24/20

FOR TIME

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