Crossfit monolith

WOD

Friday Dec 7th, 2018

WARM UP & MOBILITY
10min Follow the Coach

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:
5 Deadlift #155/105
10 V-Sit ups
15 Wall Balls #20/14″”
1 Lap Run
1 member ON / 1 member Rest”