WOD 10.8.14

Main – CrossFit

Warm-up

Coaches Choice (No Measure)

have fun and sweat a bit

Weightlifting

Front Squat (Two Options for rep count – 2-3, or 18-20)

Metcon

Burpee Fran (Time)

21-15-9

Thrusters (95#/65#)

Burpees

Cash Out

Ring Muscle Up practice –

If you don’t have dips, work on hollow holds on the rings. (jump into hollow, hold your chest forward and rings pegged to your hip pockets, hold for as long as possible)

If you do have dips, then work on false grip holds and hollow ring pull-ups.

http://youtu.be/IWevfH8QL3w

Cool Down

Foam Roll, Quads, Lats, Low Back.

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