Wednesday – 101613

Hoping to update this tomorrow! #crossfitverobeach

Hoping to update this tomorrow!  Old school CF Vero Beach shirt, still one of Will’s all time favorites.

Flexibility (courtesy of Gymnastics WOD)
3 Rounds not for time:
15 Shoulder Dislocates
7 Skin the Cats
Hold bottom of dip for 20 seconds
10 Bridge Ups

Turkish Get-ups
Find a heavy, but not maximal, load with a BARBELL
If you’ve never done them before, practice then AMRAP in 6 minutes with a light dumbbell or kettlebell

Weakness Training!  Get coaching, two new pull-ups last week.  Let’s get a muscle-up or two this week!

Post your scores to the Whiteboard.

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