The Humpty Dance

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CrossFit WOD – IMG_3364
“The Humpty Dance”
7 Rounds of:
     10 Medball Squat Cleans (20/14)
     10 Burpess

 

Strength WOD – IMG_3362
1. Seated DB Shoulder Press 4 x 8-10 reps
2. One Arm DB Row 4×8-10 each arm (Knee on bench)
3. Banded Tricep Pull downs x100 (these can be done in between SP or row sets and broken up)

 

IMG_3242 IMG_3264 IMG_3248 IMG_3327 IMG_3288 IMG_3263 IMG_3305 IMG_3290 IMG_3278 IMG_3251 IMG_3346 IMG_3326

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