Friday, June 10th, 2016

CrossFit:

"TYLER"

5 Rounds for time:

7 Muscle-ups (sub = 7 pullups + 7 dips)

21 Sumo-deadlift-high-pull (95/55)

Finisher:

Tabata Abmat situps (20 sec. work, 10 sec rest x 8 sets)

Functional Fusion:

"STATIONS" 40 sec. work/ 20 sec. rest/rotate of:

Station 1 = Prowler push (25 feet each pass - moderate weight)

Station 2 = Hollow Rocks

Station 3 = Static Hold from pull up bar

Station 4 = Wall ball sit ups

Station 5 = Row

Station 6 = Tire flips

Station 7 = Battle Ropes

*Rest 2 minutes

4 Times through all 7 stations

#WOD #FunctionalFusion