#CrossFit #Hackney #WOD 29/11/2013 #withmomentum

Posted 29th November 2013 by Josh Schouten

Strength

All Athletes

A-1: 4 sets Push Press / Jerk x 4-6 reps :90

A-2: 4 sets Pull Up x 4-6 reps :90

CrossFit Rookie

A-1: 4 sets Push Press / Strict Press 4-6 reps:60

A-2: 4 sets Pull up Eccentric 40×0 4-6 reps:60

12 min

:30sec Pendlay Row 60/40 on the even min

:30sec Ring Dips on the odd min

5 Rounds for time:

Run 400m
15 Kb Swings