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