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#CrossFit #Hackney #WOD 27/10/2013 #withmomentum

Posted 27th October 2013 by Josh Schouten

Warm-up

Pose Running Drills

W.O.M

1 Mile Run for time

Strength

12 minutes to complete
All Athletes:
A: DE – Back Squats 4 reps on the 90 sec for 7 rounds

B: DE – RDL 3 reps on the minute for 8 minutes

Capacity

10 minutes to complete
All Athletes:

30 Sec Russian KB Swing 24/16

30 Sec rest

30 Sec Handstand hold

30 sec rest