WOD: “2013” -Tues 12.31.13
FOR TIME 701 Jump Ropes 101 Air Squats 101 Full Crunches 51 KB Swings (above eye level) (70/40) 26 Burpees 26 Goblet Squats (70/40) 701
FOR TIME 701 Jump Ropes 101 Air Squats 101 Full Crunches 51 KB Swings (above eye level) (70/40) 26 Burpees 26 Goblet Squats (70/40) 701
Skill: Clean With 4 minutes on the clock complete: 15 Push Presses (95/55) 9 Toes to Bar (mod: Knee Tucks -18) 5 Burpee Pull Ups
Sled Push Russian Twists Shoot Throughs Deficit Push Ups Rope Slam Curl to Press Hip Band Walk TRX Row Plate Burpees Fingers to Toes 2x
Skill: Wall Balls In 4 Minutes, at each station, complete as many reps as possible There will be a 3 minute rest in between exercises
Review: Snatch Skill: Bench Press (5×5) Record Weights WOD: Fight Gone Worse 5 minute running clock 1 Minute at each exercise. There is no
7 Min AMRAP 12 KB Swings (50/35) 11 Push Presses (95/65) 10 Double Unders (30 singles) -While one person is working the other person is
For Time 150 Air Squats 125 Full Crunches 100 Mountain Climbers 75 Push Ups 50 Pull Ups 40 Wall Balls 30 Burpees 20 HRPU 10
REPEAT FROM 12/21/12 30 KB Swing (50/35) 10 Clusters (squat clean to thruster) (95lb/65) 15 Burpees Rest exactly 3 minutes between rounds Source: Absolute Fitness/Crossfit732
Bear Crawl Weighted Jump Rope G2O Tire Flip Rope Slam Side Plank to Press TRX SJ Rower Farmer’s Walk Lunge to Press 30:30, 30:20, 2x@30:20