ONLY 11 AM CLASS TODAY!!!!!!

we will be focussing on hanging and on pull ups this month.  here is a great article on pull ups and how to improve them from CrossFit HQ:

http://library.crossfit.com/free/pdf/CFJ_2014_08_Chins_Starr_Aug.pdf

Four rounds of:

Wall-ball,
20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press,
75 pounds (Reps)

Row
(Calories)

For the
partner variation we’re adding a fourth round.
Each team will spend 1 minute at each station.  Partner A works for the first 30 seconds of
the minute and partner B works for the last 30 seconds.  No rest station this time.  Score is total team repetitions.

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