Gymnastics and Weight Lifting

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CrossFit WOD:IMG_0829IMG_0830

21-15-9 reps for time of:
Dumbbell Thrusters
L Pull-ups  (L-Pullup Builder Drills)

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.

8-12 minutes, 15 minute cap

Strength Focus:
5×5 Deadlift

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Shoulder stability and weight shifting development

Did you know? 50% of the events at the 2013 CrossFit Games had some type of gymnastic element.

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