Monday, May 23rd WOD

Warm up:  Coach-led BW drills and mobility


Skill:  Bar Muscle up and HSPU technique


LV. A Conditioning:  Event 2 from the 2016 CrossFit Regionals (modified)

6 rounds for time

-4 Bar Muscle ups

-6 Handstand Push ups

-8 Kettlebell snatches 53/35lbs

-Time cap 12 minutes


LV. B Conditioning:  6 rounds for time  

-4 Chest to bar pull ups (sub regular pull ups)

-6 HSPU (sub regular push ups)

-8 KB Snatches 53/35 (sub DB)

-Time cap 12 minutes


LV. C Conditioning:  6 rounds for time

-4 Pull ups (banded or unbanded)

-6 Push ups

-8 DB Snatches 40/20lbs

-100m row sprint

-Time cap 12 minutes


Post:  Group 800m jog

Nick ProhaskaComment