Wednesday 30 August - WOD and Scores - LN CrossFit Lincoln UK

Wednesday 30 August 

WARM UP

EMOM WARM UP = 10 minutes
EVEN MINUTES:
10 kipping swings + 10 air squats

ODD MINUTES:
10 empty bar stoh + 4 bar over burpees

SKILL
RIG TEKKERS - 15 minutes

L1: Practice your current rig goat
L2: Practice your current kipping pullups scale
L3: Practice kipping in bands, then set up your jumping pullups for the WOD.


WOD
For time:
100 thrusters @ 42.5/30kg

Every time you break:
4 pullups AND
6 push ups

20 minute CAP

GO LIGHT!!!