WOD 7.7.15

CrossFit Silos – CrossFit

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Hang Squat Clean (3×6 Hang Sq Cl – fast down – increase each set)

Metcon

Triplet S2O, GHD, Doubles (Time)

30-20-10

Shoulder to Overhead 95/65

GHD Sit-ups

Double Unders

R+ = 115/85

Cool Down

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