Big Thompson CrossFit WOD 15.8.27

CrossFit

Strength/Skill
15 minutes of:
Ring/Bar Muscle Up Practice (must be competent with pull ups & ring dips)
Ring Dip Practice/Drills
Ring Hold Practice Drills
W.O.D.
AMRAP 20 Minutes
800 Run
5 Ring Muscle Ups or 10 Ring Dips
20 Jumping Lunges
30 Sit Ups

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)
Complete For Time
800 Run
5 Rounds
15 Ring Dips
15 Ring Rows
15 Ring Knee Raises (scale to ring jump holds)
800 Run

Front Squat Ladder