The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Metcon

Paul (Time)

5 Rounds for time of:

50 Double-Unders

35 Knees-To-Elbows

20 Yd Overhead Barbell Walk, 185#
In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
To learn more about Paul click here
Modifications:

150 single unders

30 hanging knee raises

20 yd overhead plate walk 45/25