#CrossFit #Hackney #WOD 31/12/2013 #withmomentum
Warm-up Back Extension Tekkers Press-ups Ring Press-ups Wall Balls Strength All Athlete A. DE: Sumo Deadlift 3reps @75% 1RM EMOM for 12 minutes Capacity 10 Rounds of: 5 Deadlifts @75% rest :30sec 5 Box Jumps (heigh as possible) rest :30sec W.O.D 3 Rounds of: Three rounds of: 30 Wall Balls 20 Back extensions 10 Ring Press-ups