#CrossFit #Hackney #WOD 11/12/2013 #withmomentum

Posted 11th December 2013 by Josh Schouten

Warm-up

TTB and Wallballs

12 min 30 sec work / 30 sec rest

Strict HSPU / Kipping / Scaled
Burpee
Ring Lockouts
Candle Stick Rolls

Focus on skill execution not the speed of the movement

Tabata each exercise (4 rounds :20sec on :10sec rest, 2mins each station)

Your score is the LOWEST amount of reps for each station added together

1. Air Squats

2. Press-ups

3. Box Jumps

4. TTB

5. Wall Balls 9/7kg 10/9′

6. Ball Slams

7. V-ups

* you only have 10sec to move between stations