WOD: Monday 16/07/2018

**CrossFit Senior Teens @ 4:15**

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800m Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

then

Every min, on the min, for 15 mins (3 sets of each):
Min 1 – Supine Ring Rows x 8-10 reps @ 2111
Min 2 – Side Plank (Left) x 40 seconds
Min 3 – Side Plank (Right) x 40 seconds
Min 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Min 5 – Hollow Rocks or Hold x 30-40 seconds

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