TODAY'S W.O.D:

A. Every minute on the minute, for 12 minutes: 

     Minute 1 - Strict Toes to Bar x 6 reps @ 31X0
     (these should be slow and controlled)
     Minute 2 - Handstand Hold x 45 seconds
     (freestanding, or working toward it by using a spotter or a wall)  
     Minute 3 - Unbroken Double-unders x 50 reps

B. Single Arm Dumbbell Chest Press on a medicine ball, 10x3 per arm. Rest 90 seconds. Increase load. Record loads.

C. Thirty (30) seconds ON: 30 seconds OFF for 5 minutes complete as many Ring Dips as possible. Record total repetitions.

STRENGTH 101 @ 6PM:

A. 8x3 Hang Power Clean at 80% of 1RM
B. 5x5 Hang Squat Clean at 60% of 1RM
C. 4x2 Split Jerk at 50% 5RM Shoulder Press. Emphasis on alternating legs and receiving in a deep lunge position. 

Post ALL scores to Members Area

M.I.A. have you seen these dudes? If so, send them to CrossFit Frederick. We'd love to see them back in class! 

M.I.A. have you seen these dudes? If so, send them to CrossFit Frederick. We'd love to see them back in class! 

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