* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting

WOD:

1) Teams of 2 – 20 minute AMRAP:

12 Box Jumps 24/20

9 Shoulder-to-Overhead 115/75

6 D-Ball Over Shoulder 100/70

One Person works at a time, while one person works the other most hold a Front Plank. If partner breaks from the Front Plank the other partner must stopping working immediately. Score is total rounds for the team.

Extra Work:

2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand

Rest 90-120 seconds between sets. Focus on positioning and activation, not speed.

3) Pull-up: 10 minutes Practice

Work on any facet of a Strict or Kipping Pull-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE