WOD | 9/25/18 Tuesday | CrossFit 791

September 24, 2018

Tuesday

Warmup

2 rounds:

 

2 minutes of jump rope

1 minute plank

45 second active hang on the bar

30 second tight arch hold

10 beat swings

 

20 minutes to establish a max effort strict pull-ups, Row 2k, and “work your weakness” practice

 

12 minute EMOM

Even: 12 touch and go DL 185/115

Odd: 8 single arm dumbbell push press each arm 55/35

 

 

RomWod Cooldown