10/31
Warm Up
400 m Run / 500 m Row
25 Sit Ups
25 Push Ups
25 Air Squats
Dynamic
WOD
10 Rounds for Time
7 Sumo Dead Lift High Pulls (95/65)
7 Front Squats (95/65)
7 Push Jerks (95/65)
Endurance WOD
10 Rounds for Time
7 Dead Lifts (95/65)
7 Front Squats (95/65)
7 Push Press (95/65)
250 m Row
Posted on Mon, October 31, 2016
by Star Spangled CrossFit