21-15-9 reps for time of:
Bar Naners (supinated)
Ring Dips (strict with turnout)
Latest
Monday 28th May (CWOD #00007)
Murph
For time:
(300m) Beast Crawl
(50) Ring Pull Ups (strict, 20lb vest)
(75) Ring Push Ups (20lb vest)
(100) Single Leg “Pistol” Squats (20lb vest)
(300) Single Under Criss-Cross Rope Jumps (20lb vest)
Friday 25th May (CWOD #00006)
5 rounds for time of:
(21) GHD Back Extensions (20lbs weighted vest)
(42) Criss-Cross Single Unders (20lbs weighted vest)
Thursday 24th May (CWOD #00005)
5-5-5-5-5 reps:
Ring Muscle Ups (strict)
-Rest as needed between sets.
Monday 21st May (CWOD #00004)
Fran
21,15 & 9 reps for time of:
2 for 1 Wall Balls (20lb ball, 20lb vest)
Strict Chin Ups (20lb vest)
