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December 2, 2014

Row or Run 500m
Crossfit Warm Upx2

Dynamic Warm Up + Running Drills

Skill: 5-10-15m Sprints

Skill: 6 min AMRAP
RX: 50 unbroken DU
SX+: 30 Unbroken DU
SX: 10 Unbroken DU

WOD: "DT" or "Partner DT"

12 Deadlift
9 Hang Power Clean
6 Push Jerk

All done with the same weight.

CORE: 5x10 Hanging Wall Ball Knee Tucks
(You pick the #)