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#CrossFit #Hackney #WOD 12/07/2013 #withmomentum

Posted 12th July 2013 by Josh Schouten

Strength

A-1 Nutral Grip Ring Pull-ups 5 x CFA: 6-8 30×0 BC: 4-5 5000 (ecc) Rest :60
A-2 ME: HSPU (skill practice) 5 sets `Rest :60

W.O.D

Capacity (set the clock to 16minutes):

4 Rounds ME for :30sec each stations :30sec rest between
B-1 Pull-ups (kipping)
B-2 Ab-mat Sit-ups
B-3 L-hand KB Thrusters 20/12kg
B-4 R-hand KB Thruster 20/12kg

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