Mobility:
 Banded Wirst Distraction
  Partner Shoulder Stretch
   
Warmup:
  Wrist Warmup
  100 Double Unders
    
Strength/Skill:
  Gymnastics (Handstands)
 
WOD:
 "Antz Miller"
  30 Hang Squat Cleans 185/135
  Every 5 Reps you must perform
    1 Muscle Up
    5 Toes to Bar
25 Minute Cap
 
Anthony is leaving us for Montreal, this is his creation. 

Posted
AuthorCrossfit Bytown