S/T
A. Superset 4 rounds :
6-8 shoulder ext rotations/side
8-10 elevated wrist curls/side
(rest as needed)
B. Squat clean technique/warm up to WOD weight
WOD
"8 days of Hanukkah" (adapted from Crossfit Novem)
8 RFT
1 clean (185/125)
2 strict pullups
3 ring dips (sc: diamond pushup)
4 box jumps (24/20)
5 burpees
6 RKBs (28/20kg)
7 T2B (sc: hanging knee raise)
8 unbroken DUs (sc: 24 SUs)
A. Superset 4 rounds :
6-8 shoulder ext rotations/side
8-10 elevated wrist curls/side
(rest as needed)
B. Squat clean technique/warm up to WOD weight
WOD
"8 days of Hanukkah" (adapted from Crossfit Novem)
8 RFT
1 clean (185/125)
2 strict pullups
3 ring dips (sc: diamond pushup)
4 box jumps (24/20)
5 burpees
6 RKBs (28/20kg)
7 T2B (sc: hanging knee raise)
8 unbroken DUs (sc: 24 SUs)
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