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http://reebokcrossfitbarecove.com/2017-rcfbcscicoh-internal-team-series/

 

Gymnastics Skill Work
3 Rounds – Move through rounds with little rest between
10 Ring Push Ups
15 Shoot Throughs (use paralettes or plates)
20 Hollow Rocks

WOD

12 Minute Up-Ladder:
3 Handstand Push-ups
3 Deadlifts (225/155)
3 Toes to Bar
6 Handstand Push-ups
6 Deadlift
6 Toes to Bar
9 Handstand Push-ups
9 Deadlifts
9 Toes to Bar
Continue in this manner until 12 minutes has expired