CFBK WOD’s 2015 – Wednesday, 21 October 15

CFBK WOD’s 2015 – Wednesday, 21 October 15

kettlebell-windmill-juicebar

MOBILITY:
3*5/5 KB windmills (https://www.youtube.com/watch?v=51_dL3sKbRI)

SKILL: Push jerk (https://www.crossfit.com/journal/library/PushpressJan03.pdf)

STRENGTH:
Push Jerk. Work up to heavy then perform 6 sets of 2 reps

GYMANSTICS:
EMOM 10 Minutes:
A) odd min: Max Repetitions strict Pull Up
B) even min: Max Repetitions strict Dips (on plyo boxes or rings)
Score = total reps (score both movements as “A & B”)