Have you signed up for the Intramural Team Series yet? Read all about it & sign up here:
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
