17
Oct
Thursday, October 18, 2018
![](https://www.crossfitagoge.com/wp-content/uploads/2018/09/2018-08-21-19.05.45-1.jpg)
You will never do anything in this world without courage. It is the greatest quality in the mind next to honor
Aristotle
WORKOUT OF THE DAY
WARM UP:
2 x thru of:
5 Plank Ups
7 Shoulder Press(Barbell)
9 Front Squats(Barbell)
11 GHD Situps
SKILL:
Partner Box Rock Drill x 4
3 HSPU From Box
2 HSPU on Wall or 1 Wall Up
WOD:
As Many Rounds as Possible in 12 Minutes of:
5 Handstand Push Ups
7 Dumbbell Front Squats
9 Cal Ski
11 Double Unders
COOL DOWN/ ACCESSORIES:
Seated Sled Pulls- 3 x 45’
4 Attempts to find a max height Single Rope Pull or 6-7 Foot work Drills (small Rope, hands on the pull up bar)