Crossfit monolith

WOD

Thursday Apr 20th, 2017

WARM UP & MOBILITY
2min Row
10 Deadlift (Empty Bar)
20 Band Good Morning
25m Side Steps (each side)

SWOD
‘(Time Cap 15min)
A) Chin Ups (negative form)
15rps [3.1.X.1.]

B) Ring Dips / Box Dips / Triceps Dips
3×10 [3.1.X.1.]

C) Med. Ball Canddlesticks / Canddlesticks
20rps

WOD
Partner WOD
20min AMRAP:
10 Deadlift #135/95
20 V-Sit ups
30 Wall Balls #20/14

ACCESSORIES
3×20 Dumbell Hammer Biceps Cur