28 Skill Work- Iron Cross and Handstand Progressions
Strength- Pull Ups 2X10
Hand Push-Ups 3X5-7
Ring Rows 3X5
CrossFit Hagerstown WOD for 1.23.13
3 Rounds
Pulls Ups Slow Count or Ring Rows (4 Count)
100 M Dash
L-Sit or Tuck Position X15 seconds
25 Double Unders or 75 Singles
Masters Division
3 Rds
Dips and Ring Row slow motion (4 Count)
100 M Shuffle
Tuck Position X15
25 Squats