Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Monkey in the Middle (No Measure)

https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share

You can do a couple groups if the ball is too heavy for some.

– If the ball gets dropped everyone does 3 burpees

– if the ball gets caught the person who thre the ball switches with the “monkey in the middle”.

– Set the clock and play for 3-5 minutes.

Drills

Trainers take a little extra time to get everyone right on Handstand Push-ups

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*note, please do HSPU ONLY on the wall by the platforms. The other wall is still OFF LIMITS.

C3:

21-15-9

Hand-stand Push-ups

Ring dips (banded ok)

Push-ups

C4:

21-15-9

Dumbbell Shoulders Press 30lbs/ 20lb

Box Dips

Push-ups, (banded ok)

After Party

Tabata Crunch/ Flutter Kicks (No Measure)

AP3:

Tabata Crunches 20 seconds

Flutter Kicks in the 10 second rest for 8 cycles. NO BREAK!