Wednesday, 01 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Conditioning:

“Fittest in OK” WOD 3

“Gymnastical Beast” (Masters Rx Version)

100′ Overhead Wall-Ball Walking Lunges (25/20)

50 Double Unders

40 Wall-Ball Shots (25/20)* @ (10/9′)*

50 Double Unders

30 Toes-2-Bar

50 Double Unders

20 Ring Dips

50 Double Unders

100′ Overhead Walking Lunges (25/20)

 

For Time

(14:00 cap)**

*If 25# WB is not available, perform WB’s 20# @ 12′

**If time remains, perform max rep ring muscle-ups. Each MU reduces WOD time by 5 seconds.

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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