Big Thompson CrossFit WOD 16.9.30

CrossFit

Strength/Skill
Ring Skill Work Day

Teach Ring Muscle Up Progression
Ring Dip Progression

Teach Burpee Efficiency
W.O.D.
“Rested Ryan”
Complete
5 Rounds
7 Ring Muscle Ups (scale MU reps accordingly, Sc Ring Dips/Ring Rows)
21 Burpees

Rest 1:00 minute after every round

30 minute time cap

Boot Camp

“Kettlebell Wood”
5 Rounds
400 Run
10 Burpee Box Jumps
10 KB SDLHP 55/35
10 KB Thrusters 55/35

Rest 1:00 minute after every round

Shawna & Jenni wallballs at Girls Gone Rx Denver 2016