Wednesday, 09 March 2016

Warm up:

100 Double Unders

WOD:

A.  Rope Climb – 5 ascents to 15 feet (3m)

Substitute:  5 X 5 Towel Pull-ups or mixed grip pull ups

B. “Grace”

For time:

30 Clean and Jerks (135/95)

Coredown:  4 Rounds of 25 GHD sit-ups

Tuesday, 08 March 2016

Warm up:

400m run

Hand stand practice:  10 minutes to establish your longest free hand stand

WOD:

“Barbara”

5 Rounds for Time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

3 Minute Rest

Time each round.  Score is total time to complete the workout.

Monday, 07 March 2016

Warm up:

400m run

WOD:

Crossfit Games Open Event 16.2