WOD

Thursday October 11, 2018

Ryan Fulwider | wod | October 10, 2018| 0 Comments

CrossFit

Strength:

Strict Press
In 10 Minutes
Build to heavy 5 rep strict press
Rest 500
EMOM 10
3 Strict Press @ 5 rep weight

Followed by:

“Space Simulator”
Unbroken sets of Wallballs 20/14
3-6-9-12-15-18-21-18-15-12-9-6-3

Time Cap: 12:00

Phoenix Fit

Skill:

Every 2 minutes, for 18 minutes
Station 1 – Renegade Rows x 10-12 reps
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time)

Followed by:

7 Rounds
50 Single Unders
10 DB Shoulder to Overhead*
*This weight should be heavy