The Humpty Dance

CrossFit WOD - IMG_3364"The Humpty Dance" 7 Rounds of:      10 Medball Squat Cleans (20/14)      10 Burpess

 

Strength WOD - IMG_3362 1. Seated DB Shoulder Press 4 x 8-10 reps 2. One Arm DB Row 4x8-10 each arm (Knee on bench) 3. Banded Tricep Pull downs x100 (these can be done in between SP or row sets and broken up)

 

IMG_3242 IMG_3264 IMG_3248 IMG_3327 IMG_3288 IMG_3263 IMG_3305 IMG_3290 IMG_3278 IMG_3251 IMG_3346 IMG_3326