WOD 08052016

CrossFit Urban Jungle – CFUJ Fitness/Performance

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1: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2: Metcon (No Measure)

Accessory work

5 Rounds, Not For Time:

5 Ring Dips – Pause for a full (2) seconds at the bottom and top of each repetition.

:15 second GHD Hold – parallel.

5 Strict CTB PU – Pause for a full (2) seconds at the bottom and top of each repetition.

:30 second Hip Extension Hold (45/25) – parallel.

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