“tuesday 12.3.13”IMG 2685

Warm-up:

          shoulder mobility then 3x 10 air squats + 8 push-ups 

Skill:

           ring dips

Strength:

        dh pull-ups: 3x10 weighted w/ db

        pendlay row: 4x4

WOD:

         3 rounds

         6 muscle-ups or 10 pull-ups + 10 dips

        10 front squats (165/115)

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”


Don't Forget To Comment!


ATHLETE PERFORMANCE

Get the best in CrossFit performance gear at the CrossFit Store

BKAthletics

CrossFit Login

Sign in with Facebook

Like Us On FaceBook

Our Friends

 

 

You are here:   HomeTHE WODtuesday 12.3.13

Contact Us