Journey is heading to college so she picked the wod today!! We are going to miss you, J!! Best of luck to you on your new adventure!!
GROUP PREP:
400M jog
30 sec handstand
10 air squats
10 ring rows
10 hanging knee raises
10 SA DB press
10 burpees
Strength:
EMOM x6
1 Power Snatch
1 Hang power snatch
1 Overhead squat
WOD:
“The CIA” (Culinary Institute of America)
Buy-in: 400m run
2rounds:
– Handstand walk (rig length)
– 20 toe to bar
– 20 push press 75/55
Rest 1 min
2rounds
– 18 overhead squats 75/55
– 4 bar muscle ups
– 18 burpees
Fit 55/35
Rx+ 115/95
CrossFit Reserve 