CrossFit 623 - Daily WOD

Skill: Ground to Shoulder with Stones
Strength: Back Squat 3 @ 75%, 3 @ 85%, 1+@ 90%
WOD: 4 X 4 Minute AMRAP’s of:
Lean and Mean Version
5 Ring Rows or Chest to Bar PU’s
4 Ground 2 Shoulder With Stones (Heaviest Stone Possible)
3 HSPU
2 Pistols (1 on each leg)
1 Minute Rest After Each AMRAP
Hulk Out Version
2 Muscle Ups (Ring or Bar)
3 Ground 2 Shoulder With Stones (Heaviest Stone Possible)
4 HSPU (Strict)
5 Weighted Air Squats (Use two DB’s –AHAP)
1 Minute Rest After Each AMRAP

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