If your happy and you know it……

Today we introduce a new movement into the CrossFit Rockland arsenal. I stumbled upon this one yesterday and it comes to us complements of CrossFit Football. It has everything we look for in a movement. Its challenging, FUN and functional…you know, for those times when you find yourself hanging out a window! So without further ado….I give you the Clapping Pull-up!!! 

WOD – 10/22/10

Three rounds for time of:
40 Squats
20 GHD Sit-ups
95 pound Hang Power Snatch, 10 reps
5 Clapping Pull-ups

*A Clapping pull-up is done by pulling and releasing at the top of the pull-up, clapping your hands and re-grasping the bar.

Post time to comments.

Next Post: