#CrossFit #Hackney #WOD 15/07/2013 #withmomentum

Posted 15th July 2013 by Josh Schouten

Warm-up & Skill

A-1 Hollow Rock (midline stability) 3 x 10reps
A-2 Candle Stick Roll 3 x 10reps

B-1 Scapular retractions on rings 4 x 10-12 20×1 Rest:30

B-2 Strict Pull-ups 4 x CFA: 8-12 BC: 12-15 30×0 Rest:60

B-3 Flat BB Bench Press 4 x CFA: 6-8 BC: 8-12 30×0 Rest: 60

(set the clock to 15min):

3 Rounds ME for :45sec each stations :30sec rest between
C-1 Rower for calories
C-2 KB Swings 24/16kg

3 Rounds ME for :45sec each stations :30sec rest between
D-1 Kipping Pull-ups/Inverse Ring Rows/Jumping Pull-ups
D-2 Chest to Floor Press-ups