7 December 2013 – “Saturday WOD before the AllSport CrossFit Holiday Celebration!!!!”

Warm Up. Line Drills and Mobility

Review KB Swings and Warm Up Swings

Strength: Max Heavy Unbroken KB Swings

WOD:

25 Cal Row

25 Thrusters (115/80)

25 Burpees Over Bar

20 Cal Row

20 Pull Ups

20 Burpees Over Bar

15 Cal Row

15 Front Squats

15 Burpees Over Bar

Accessory Work:

2RFT

50 Russian Twists 35/25

50 DUs (100 singles)

 

12-8-2013