1121 Main St, Bryson City, NC 28713

W.O.D. Thursday 7-30-2015

"Strengthen Your Brothers"

W.O.D. Thursday 7-30-2015

This is a great one from CrossFit headquarters back in 2010. Change of pace.

AMRAP in 20min:

30 second Handstand Hold
30 second Squat Hold
30 second L-Sit Hold
30 second Pullup Hold

These holds are accumulative. Squats are active in bottom position. Pullups can be suponated or pronated grip.

Core Cooldown 3×20
Crunches raised knees
Russian Twists
Back Extensions