Friday 27 April

Alex loving the ball

WOD:

Three rounds for time of:
Row 300 meters
20 Wallball shots (m:20-lbs/f:14-lbs)
10 Pull-ups

Courtney Modecki 8:26
Post time to comments.

WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov]

SCALES:

Gold

No scale

Silver

Three rounds for time of:
Row 300 meters
20 Wallball shots (m:14-lbs/f:10-lbs)
10 Assisted pull-ups

Bronze

Three rounds for time of:
Row 300 meters
15 Wallball shots (m:10-lbs/f:8-lbs)
10 Assisted pull-ups

WARMUP:

Static and dynamic drills

MOBILITY OR SKILL WORK:

Skill Work

Handstands and handstand walks

FOR THOUGHT:

“Muscle-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


Highlights from the CrossFit Tour, Gold Coast, Australia – video [wmv] [mov] [HD mov]


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