good for the soul

Posted: 10/02/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up 

3 rounds:

run 200m

15 air squats

10 PVC pass throughs

 

Skill 

EMOTM for 14 minutes

Even- muscle up variation or progression

Odd- Hand stand variation or progression

WOD

For Time:

50 wall balls 20/14

40 single arm DB overhead walking lunge

30 pistols

20 Strict HSPU

10 bar muscle ups

Extra 

50 hollow rocks

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