Pause Push Jerk E3MOM
5 sets X 5 reps
(3sec pause in Dip)
Classic CrossFit Games WOD 2007 & 2013
For Time: (21min cap)
1000m Row
Then 5 Rounds of:
25 Pull-Ups MRX Ring Rows
7 Push Jerks 135/95 MRX 95/65
Isometric Core Development
30sec Plank Bird Dog Hold L/R
1min Hollow Hold
30sec Plank Bird Dog Hold R/L
1min Wall Iron Chair sit Holding 25/15lb plate
30sec Hip Ext Hold
1min Bar Hang
