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April 17, 2014

Row 500m

Group Dynamic: CF Warm up x 2

 

Strength:

1 Squat Clean

1 Front Squat

1 Thruster

*Get as heavy as you can in this complex. Barbell stays in your hands for all three movements.

 

WOD:

Wallballs 50-40-30-20-10

Box Jumps 25-20-15-10-5

For time. Complete 50 wallball, then move to 25 box jumps. Move back and forth till you complete the couplet.

20 min time cap.


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