Flashback Friday


WU
Coaches Choice

Basketball of some sort

WOD – OBJ: High Intensity

Max BW Ring Dips X 3
90 Seconds rest between sets

then

Amrap 8 Minutes of
4 Burpees
8 Heavy KB Swings

Rest  3 minutes

Amrap 8 Minutes of
4 Toes to Bar or 8 Sit-ups
8 Box Jumps 24in

Compare to https://crossfitcapeann.com/2011/11/03/thursday-36/

 Challenge/Cooldown
Spend 5 mins in the bottom of your squat

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