Brandon Chapin
WOD

Thursday 6-7-18

CrossFit Reaction – CrossFit

Warm-up

Mintes 0-10

Warm-up (No Measure)

i. 2 Minutes Calf Smash, then:

ii. Down and back of:

– Knee Hugs

– Toy Soldier

– Lunge + Twist

– Duck Walk

iii. Spend 5 minutes on any area that needs TLC

Conditioning

Minutes 10-30

10m Shuttle Run Test (AMRAP – Rounds)

Every minute run an additional 10m shuttle. Touch the ground on the turns. Continue until time runs out.

Skill

Minutes 35-50

Metcon (AMRAP – Reps)

EMOM 12:00

1: Max Reps Strict Pull Ups in 30s

2: Max Reps Ring Dips in 30s

3: 30s Weighted Plank Hold OR Weighted Handstand Walk/ HSW Practice

Brandon Chapin
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