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December 26th, 2016

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: A or B
A: Back Squat or Front Squat
8x30,40,50,60,70%

B: Gymnastics
Pull Up Progression

WOD: 2 Rds for Time
12 Burpees
12 thrusters
12 Burpees
12 Power Snatch
12 burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS
*115/75

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