Foam Roll/Trigger/Warm-up/Mobilise/Activate

WOD

1) Benchmark – Max Unbroken reps of C2B Pull-up’s

Score = Reps

Scaling – Pull-up’s or Banded Pull-up’s or RR’s

2) Benchmark – Max Unbroken reps of Strict HSPU’s (if you cannot do strict then kipping)

Score = Reps

Scaling – Kipping HSPU’s or Partial (i.e. raised head – record height) or Piked Push-ups (record box height/from

feet)

then…

3) Metcon:

Benchmark WOD Helen:

Complete 3 rounds of:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

Time Cap = 16 min

Score = Time or Time cap plus 1 sec/rep missed

C-WOD – Please see the class whiteboard. Anyone interested in following this programming

who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for

details & fees.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Dave on some wall balls at the Last Man Standing Event this past weekend!