CrossFit Teens WOD: October 23, 2017

CrossFit Teens WOD:

WARM UP:  

3 Rounds at a Warm Up Pace

1 Shuttle Run (5 yards, 10 yards, 15 yards)

12 Kipping Swings

6 Super Slow Squats

12 Walking Lunges

6 Inch Worm Push Ups

SKILL:  

Overhead Squat

WOD:  

“Nancy”

5 Rounds for time of:

Run 400 m

15 Overhead Squats

SKILL:

15 False Grip Ring Rows

15 Ring Dips

15 Muscle Up Transitions