CrossFit WOD 4/18/17

Strength/Skill:
Hyperfit Pullup Complex
2 times through untimed
3 Strict Pull-ups
3 Ring Dips
3 Strict Chin Ups
3 Ring Dips
3 Wide Grip Pull Ups
3 Ring Dips
3 Strict Narrow Chin Ups
3 Ring Dips
3 Mixed Grip Pull-Ups (inverted hands) (switch the 2nd round)
3 Ring Dips
3 Strict False Grip Pull Ups on Rings (if they can hold a false grip) (If not then 3 Ring Rows working on False Grip)
3 Ring Dips

WOD: CF OPEN 12.4/13.3 (modified)
AMRAP in 20 min
150 Wall Balls (20/14) (14/12) (12/10)
90 Double Unders / 180 Singles
30 Muscle-ups / 30 Pull-ups / 30 Banded or Jumping

Posted in Workout of Day

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