Gymnastics Day! 3 Rounds: 10 Dowel Pass Throughs 5sec hollow body/ superman hold 3 6 count burpees Skill: Pull ups EMOM X20 1) 4-10 Burpees 2) 8-10 Wallballs 3) 8-10 Pull ups / Ring Rows 4) 30 sec plank Scale Reps as needed!
Warmup: Dodgeball* Running Drills Partner WOD: 5 Rounds for max reps 2 Laps running (about 300 m outside the building) Bench Press (as many reps as possible) Rest 2 Minutes between sets Cool Down: Group Stretch
Warmup: 10 dowel hinges 250 m row 10 banded GM 250m row 10 kb deadlifts 250m row Lift: 5 Rounds: 4 Deadlifts 8 KB Swings 12 Banded Zerchers WOD: 10-1 Calories Farmers Carry’s!
16.4 CrossFit Games Open Workout! Find the workout at: http://games.crossfit.com/
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