Friday, August 22, 2014

Brand X CrossFit Ramona WOD

2x
10 arm circles Fwd
10 arm circles Bwd
10 fwd back swings
10 jumping squats
100m

Then:
Push press

Followed by:
3 rounds of the following w/2:00 rest in between:
2 rounds –
2 rope climbs
10 ring dips
15 burpees

Then:
3x
1:00 plank moving from elbows to hands
max strict pull ups

Mobilize:
shoulders and forearms