#CrossFit #Hackney #WOD 09/07/2013 #withmomentum
Warm-up
Hollow Rock (midline stability) 3 x 15 to 20 reps
Strength
A-1 Strict OHP 5 x CFA: 6-8 BC: 8-12 Rest: 60
A-2 Strict Pull-ups 5 x CFA: 8-12 BC: 12-15 Rest:10
A-3 Hangining Scapular retractions (global flexion, feet together) 5 x 10 Rest: 60
W.O.D
Total reps for 5 rounds of :
AMRAP 2min of:
Ring dips x 10
Air Squats x 10
Rest :60 between rounds
