WOD 12-11-2018

Zagrijavanje

CrossFit Warm Up
Samson Stretch 20s/20s
Overhead Squat 10 (stick)
Sit-up 10 (ghd comp)
Superman hold 10s (ghd comp)
Strict Pull-up 10 
Strict Ring Dip 10
3R

scaled options 
pull ups - active hang, chin over bar hold, elevated ring row
dips - support hold, bottom hold, push ups

sWOD

Scaling
All athletes can complete this workout as prescribed. New athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

WOD

Team Series WOD1
Bar-facing burpees
AMRAP 7min

* bigger groups lateral burpees over bar

Cashout

Mobility group work