CrossFit WOD, January 1, 2018

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Jan 1st

Gymnastics
Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow rocks then…

2 sets:
5 Strict
5 Kipping
5 Kipping C2B
5 Butterfly

Metcon
3 sets:
10 Straight arm pull ups
10 Tight beat swings
30sec Hollow hold then…

3 sets:
5 Banded strict
3 Negatives (jump up and lower over 5-8 seconds)

Metcon
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 53/35#
12 Pull ups

*Partners alternate each movement
Metcon (Time)
Partner rowing "Helen"
6 Rounds:
250m row
21 KBS 35/26#
12 Jumping pull ups

*Partners alternate each movement