WOD – Page 286 – Roaring Fork CrossFit

Pre WOD Accumulate 2:00 in each of the following positions, 16:00 cap L-hang Handstand hold Ring support Chin over bar

Pre WOD Ball up, lower through lever 5 X 5

Pre WOD 4 rounds for quality

Pre WOD 5 sets: 1 hanging squat snatch 1 overhead squat 1 snatch balance 1 overhead squat 2X through = 1 set 65% of 1RM OHS

Pre WOD “Karen” For time: 150 wall ball shots (#20/#14 – 10’/9′)

Pre WOD 5 rounds, not for time…

Pre WOD Ring extension pushups 4 X 8

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