October 5th, 2013

Here’s a WOD from CrossFit.com again that focuses on gymnastic skill, and a fun but difficult shoulder press variation called the Sots Press.  Come on by tomorrow for some instruction and good times!

3 rounds for time:
– 5 Hanging ring extensions (right arm + left arm = 1)
– 5 Forward rolls
– 5 Backward rolls
– 45 pound Sots press, 10 reps
“When I let go of what I am, I become what I might be.”
 – Lao Tzu

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