Tag: ring rows

CrossFit Birmingham WOD – Tuesday, December 15, 2015

::Warm-up | Skills::

Three supersets for quality:
A1. Top of ring hold (support), 10 seconds
A2. Bottom of ring hold, 10 seconds
A3. Handstand hold, 10 seconds

Three Supersets for quality:
B1. 10 Strict ring rows
B2.   4 Wall walks

::WOD::

Three rounds for time of:
30 Kettlebell swings, 53#/35#
600 Meter run

CrossFit Birmingham WOD – Thursday, December 10, 2015

::Skill | Strength::

Three supersets
A1. 12 Ring rows
A2.   6 Strict toes to bar

::WOD::

4 Front squats, 135#/95#
8 Wall ball shots, 20#/14#
200 Meter run
8 Front squats,  135#/95#
16 Wall ball shots, 20#/14#
200 Meter run
12 Front squats, 135#/95#
24 Wall ball shots, 20#/14#
200 Meter run

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