GREAT WOD YESTERDAY FROM KEVIN,

I WAS TOAST. IF YOU ARE HITTING THESE WODS WITH US AND WE DON’T KNOW ABOUT YOU YET… HIT US UP ON OUR INSTAGRAM OF FB ACCOUNT AND SHARE HOW YOU ARE DOING. OR LEAVE COMMENTS IN THE SECTIONS ON EACH POST

BUY IN:

3 rds of Cindy – 5 PULL UPS, 10 PUSH UPS 15 RING DIPS

Crossover symmetry warm up (or banded shoulder stretch if you don’t have this equipment)

FOCUS:

KB Dead Lift

5-5-5-5-5

WOD: COURTESY OF CrossFit.com

42-30-18 reps for time of:
Wall-ball shots 14/10 @ 10ft
High pulls (KB 16/12 kg)
Plate Hops, 4″
Push presses 75/55
Row (calories)

CASH OUT:

TABATA

PLANK HOLDS

STOUTY