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Crossfit Strong Island
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Tuesday 8/23/16

August 22, 2016 By Danny Gajstut Leave a Comment

A) Coaches Choice Warm-up

B) 3 Sets
Muscle-up x1-5
Hollow Rock Hold x15-20 sec
Single Arm Ring Super Mans x6 ea. arm

*Scale muscle-up to Seated Banded Muscle-up or False Grip Ring Row x15

C) 3 Sets, For Total Reps
90 Sec Max Cal Row
30 Sec Max Alt DB Snatch (55/35)
30 Sec Max Push-ups
rest 5 min

*Score total reps for all 3 sets combined.

Filed Under: WOD

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