#CrossFit #Hackney #WOD 25/11/2013 #withmomentum

Posted 25th November 2013 by Josh Schouten

Strength

15 minutes to complete

CrossFit Athlete

A-1 Front Leaver on Rings

A-2 Hollow Rocks

B. Skin the Cat 2 x 5 reps 3

CrossFit / Endurance / Rookie

A-1 Tuck Front Leaver on Rings

A-2 Hollow Rocks

B. Skin the Cat

15 minutes to complete (30sec work 30 rest)

5 Rounds of:

10 Box Jumps

10 T2B (T2-Rings)

10 Burpees

10 Butterfly Kicks

:60rest

WOD 1:

2 Minutes to move as much weight as possible Deadlift (choose your own weight)

:60sec to set bar for:

2 minutes move as much weight as possible STOH

2 minutes rest

WOD 2:

2minutes ME: KB Swings (count reps)

:60sec rest

2minutes ME: Pull-ups (count reps)