9/21/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

samson stretch

10 good mornings 45/25

10 overhead squats 45/25

10 Knee to Elbow

10 ring rows

Skill

Warm-up (No Measure)

4 sets of 4 strict dips

*3 second pause at the top of each dip

4 sets of 4 toenail muscle ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap

21 Pistols (total)

15 HSPU

9 thrusters 95/65

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