2017.07.15

DSC09276

Conditioning:

partner “JT”-ish…. (25 min. cap)

21-15-9

    • handstand push-ups
    • ring dips
    • push-ups

– partners run 200m together between each set of movements

– both partners perform all of 21-15-9 but alternate sets of 7 in the round of 21, sets of 5 in the round of 15, and sets of 3 in the round of 9

rest until 30:00

5 min. AMRAP

    • burpee box jump step-downs (24/20)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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