Wednesday (2018OCT17) – WOD

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

Gymnastics:

Pull Up/Dip Complex:

3x Regular Pull Ups

3x Dips

3x Switch (Right) Pull Ups

3x Dips

3x Switch (Left) Pull Ups

3x Dips

3x Narrow Pull Ups

3x Dips

3x Wide Grip Pull Ups

3x Dips

3x Chin Ups

3x Dips

3x Handle Pull Ups

3x Dips

3x False Grip Pull Ups

3x Dips

Weighted if you can, but do all the reps with that weight. This is Not For Time.

 

WOD:

100x Burpee Box Jump Overs (24/20″)

1 Minute ON / 1 Minute OFF

 

WOD: Coach Lena found this one on Street Parking.