9/27/2017 Crossfit WOD Raleigh and Durham 

Gymnastics Crawl week 4- Part A: 16 min alternating emom *5 tempo push ups 3-3-3-3 (hold at bottom, drive to top, hold at top, drive to bottom) *30 sec hold of tuck up on rig RX+ ring push ups Part B: 40 Strict Pull Ups – must be able to perform 7 fresh,  never dropping below 2 consecutive reps. Every break perform alternating PISTOLS. 1st Break-2… 2nd Break-4… 3rd Break-6 etc..