12/7

Warm Up:

500 m Row

20 GHD Sit Ups

20 Push Ups

20 Air Squats

20 Arm Circles (fwd&bk)

Strength:

Front Squat

15 minutes to build to heavy set of 3

WOD

4 Rounds for Time

7 Front Squats (135/95)

50 Double Unders/200 Singles

10 Strict Pull Ups (No Kipping)

500 m Row

Cash Out: 25 GHD Sit Ups

Posted on Mon, December 7, 2015 by Star Spangled CrossFit

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