13-4-16 Big Wednesday CrossFit Return, Douglas, Cork

A 15min EMOM

1. 8 e/l x Overhead Box Step Ups with plate

2. Handstand Holds (Upscale To Frog Hold or Pike Handstand Hold on Box) / Wall Climb Hold (30-40 secs)

3. 10 x Bent Over Row (Reverse Grip, no jerking)

WOD 5 RFT (25min Cap)

50 Double Unders /80 Skips

6 Hang Cleans G2  (60/40)  6 Hang Power Cleans (50/35) G1

2 Lane Runs (Obviously, this is not a jog ;))

Rest 2mins

Finisher: Roll Calves . stretch out!