February 21 2015

Connectivity:

4×0:20 Box Shoulder Stretch
2×1:00 Arch Hold with dowel
2×1:00 Hollow Hold with dowel

then:

3×6 kips/kipping pullups or butterfly kip or pullup- depends on level. NO butterfly without solid consistent kips

then:

For time:
60 wall-ball shots 9/6
30 power cleans 70/50 (am swings)
15 muscle-ups Burpee box jumps

12  min cap

Comp class (8 am only)

5crossfit-1


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