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December 17, 2014

Row or Run 500m 
CrossFit Warm Upx2


Warm Up: 15x Each 
Leg Swings 
PVC 
PVC OHS
Spider Lunge 
Split Squats 
Ring Dips
KB Swing 
Snatch Grip Strict Press


SKill: 10 min EMOM
3 Position Snatch 
Hip
Above the knee
Below the knee



WOD: For time
100-80-60-40-20 Double Unders 
50-40-30-20-10 Wall Balls 20/14

Core: 100 sit ups + 100 superman

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