6 Dec /0 Comments/Crossfit WOD, Daily Workouts Wednesday 111207 Strength/Skill: WOD: AMRAP in 8 minutes of: 25 KB Sumo Deadlift High Pulls 5 Handstand Push-Ups 10 Thrusters (95/65 lbs) Rest 8 minutes and then, AMRAP 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes and then, AMRAP in 8 minutes of: 20 Box Jumps (24″/18″) 15 Toes to Bar 10/5 Ring Dips Additional: “Iron Shoulder Series” Side Plank Reverse Fly x 20 ea Scapular Push Up x 15 TWYL x 10 ea Wt. Ext Rotation x 25 Scapular Pull Ups x 10 Scapular Wall Slides x 10