WOD 08/10/16

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Handstand Walk (5 minutes of attempts – 1 max)

Hollow Hold (1 RM hollow hold – 2 attempts)

Metcon

Born a Sailor II (Time)

8 rounds of :

1 – 100M Farmers Carry AHAP

3 – Hand Stand Push-ups

6 – Dead-lift 135/95

9 Atomic sit-ups 45/25

You select the starting movement that you want, and you can change each round, but it must move to the following movement in order. So if you start with sit-ups, you then do Farmers carry, HSPU, DL. You can set it up to do 2 farmers carries in a row for example.

Cool Down