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#CrossFit #Hackney #WOD 31/12/2013 #withmomentum

Posted 31st December 2013 by Josh Schouten

Warm-up

Back Extension Tekkers

Press-ups

Ring Press-ups

Wall Balls

Strength

All Athlete
A. DE: Sumo Deadlift 3reps @75% 1RM EMOM for 12 minutes

Capacity

10 Rounds of:
5 Deadlifts @75%
rest :30sec
5 Box Jumps (heigh as possible)
rest :30sec

W.O.D

3 Rounds of:
Three rounds of:
30 Wall Balls
20 Back extensions
10 Ring Press-ups