18-5-16 Big Wednesday CrossFit Return, Douglas, Cork

A Every 4mins for 4 Rounds 

10 x Pistols E/L (Scale with Challenging Progression/ Box Step Ups)

10 x Dips / Weighted Dips/ Push Ups

Accumulate 60 secs KB L-Sit / 10 Deadbugz E/L

For Remainder of time, mobilise. Do not rush through movements.

B WOD  For Time (20min Cap)

0-6 mins – 21-15-9 

Wall Balls (10/6)

Pull Ups

6-12mins 3 Rounds

16 Wall Balls

1 Lane Run

12-20mins 2 Rounds

25 Wall Balls

25 Burpees

Attempt to earn as much rest as possible, ie, Work Hard, dont game!