Capstone WOD
“Air Force Karen”
For Time:
150 Wall Balls 20/14 lbs
Every minute on the minute do 4 burpees

Post total time.

Team Capstone WOD
Back Squat 1-1-1-1-1-1-1
Back Squat 1-1-1-1-1-1-1

Heavy Thrusters, Muscle-ups
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Post total time.

Toes Through Rings, Box Jump (30 in.)s
5 rounds of:
15 Toes Through Rings
10 Box Jump (30 in.)s

This is not a timed workout.

Capstone CrossFit Gymnastics WOD
Toes-to-Bars, Rope Climbs, Plank Holds, Double Unders, Box Jump (24 in.)s, etc.
3 Rounds for reps of:

Toes-to-Bar
Rope Climb
Plank Hold
Double Under
Box Jumps
Ground to Overheads (95/65)
Rest

1 minute at each exercise. Every time you come out of the plank hold, subtract 10 reps from your total score. Post total reps.

Coach’s Notes
Kipping Week

Skill of the day
Kipping Toes-to-Bar