Crossfit 213 Downtown Los Angeles WOD 10/21/16

Friday:

Warm up:

     Fun Dynamic Warm-up + Accumulate 100ft. Handstand Walk

Strength/skill:

15 Min EMOM

     Minute 1: 45-60sec Handstand Hold

     Minute 2: 40-50sec Weighted Plank (45/15lb)

     Minute 3: 12-15 GHD Sit-ups

Metcon:

For time:

    Row 500m

     50 Wall Balls (20/14lbs)

     50 C2B Pull-ups

     50 Pistols (alternating)

     50 DB/KB Snatches (alternating) (RX:50/30lbs)

     Run 400m