WOD: 11.26.14

YOU’RE ONLY AS DEEP

AS YOUR MOST RECENT

INSPIRATIONAL QUOTE

IMG_6610

 

Dynamic Effort Lower Body:

  • Box Squat with green band @50% of 1RM for 10 sets of 2

  • Sumo Deadlift 1RM

 

 

Gymnastics WOD:

For Quality:

  • 20 Strict Pull-ups in Hollow Body

    Max Rep Strict Handstand Push-ups

    100 Hollow Rocks

    20 Strict Chin-ups in Hollow Body

    25 Strict Ring Dips in Hollow Body

    20 Pistols, alternating legs

    25 Back Extensions

    50 Strict Push-ups

*Perform 3 burpees every time you break

 

 

 

CrossFit Journal – The Position: Part 5—The Pull-up (Preview)