28 Skill- Mastering Dumbbell Swings (DBS) Strength- If athlete already has mastered DBS progress to Pull ups 4X8 (in various positions. Wide grip, narrow, mixed etc)
CrossFit Hagerstown WOD for 6.13.14
EMOM (Every Minute on the Minute) – 8 min odd – DBS 12 (40-65 lbs.) even – Burpee over the Bar Rest 1 Minute EMOM- 8 minutes odd- Box Jumps 10 even- 30 second plank hold. If athlete fatigues before the 30 second hold period, athlete performs burpees until the next minute starts again.