Main – CrossFit Group WOD

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up

Warm-up (No Measure)

Skill Work:

Spend 15mins working on handstand or muscle up progressions

11142013 – The Beaver (Time)

2 Rounds for time of

DB or KB Snatch x 25
Box Jump x 25
T2B x 25
Wallball x 25
C2B x 25