Skill: 3x 60 sec Hand Stand Hold
Tabata hold at bottom squat
WOD:
400 meter Walk w/KB over head (left arm) 53/35
100 KB Swings
400 meter Walk w/KB over head (right arm) 53/35
For Time
(Penalty for stopping is 5 burpees per stop at the end of wod)
About Me
- Ranger CrossFit
- Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"
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