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#CrossFit #Hackney #WOD 27/07/2013 #withmomentum

Posted 27th 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

Strength

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

B-2 Strict Pull-ups 4 x

  • CFA: 8-10 30×0 rst :60
  • BC: 10-12 30×0 rst:60

B-3 Single Arm KB Push-Press 4 x

  • CFA: 8-10 20×0 rst :60
  • BC: 10-12 20×0 rst:60

Team W.O.D

In teams of two perform perform the following for time:
100 x Back Squats 60/30kg
100 x Wall Balls 7/5kg 10/6′
200 x DU (3singles = 1 DU)

* Reps and order of exercise is determined by team.  P1 works while P2 rests