Hattori Hanzo | Crossfit Coolidge Corner
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OUR BLOG

Hattori Hanzo

By Jbrause | In WOD | on December 13, 2017

I need Japanese steel.

Part A-

Warm-up:

2x

Lvl 1+2: 20s Chin RR Hold + 20s Scap Push-ups

Lvl 3: 20s Chin Hold + 20s Ring Support (Toes on ground)

Lvl 4+5: 20s False Grip Chin Hold + 20s Ring Support

-followed by

4x

Lvl 1: 5-8 Ring Rows, 5-8 Push-ups to 20″ Box

Lvl 2: 3-5 Squat Rack Chin-ups, 3-5 Foot Assisted Box Dips

Lvl 3: 3-5 Chin-ups, 3-5 Box Dips

Lvl 4: 3-5 False Grip Pull-ups, 3-5 Ring Dips

Lvl 5: 1-3 Strict Muscle-Ups

Part B-

4x

3 min AMRAP : 1 min Rest

30 DU

20/15 Cal Row

10 HSPU

Part C-

3x

4 Dragon Flag Negatives

8ea Pallof Press w/ 3s Pause

 

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