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CrossFit WoD 07.22.2014

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Warm Up
Dynamic Drills
2 Rounds
10 T Push Ups
60 Second Hang from Pull Up Bar
5 Sets
A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations – ie: wall walks, handstand hold, HSPU, negatives, free standing, walking…..
A2: Strict Toes to Bar x 5-7 reps – Challenge yourself to perform these at a tempo with no swinging or kipping – Rest 45 seconds
A3: Side Bridge x 30 secods per – Rest 45 seconds
For Time
Run 800m
30 Burpees
Row 1000m

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