WOD | JANUARY 19, 2015

WOD:

3 Rounds: 

4min AMRAP

6 x Thruster (115/75)

3 x Muscle Up 

2min Rest 

COMPETITOR'S WORK:

Strength: 

     Build to Heavy Triple on Overhead Squat 

Conditioning: 

     3 Rounds: 

     1000m Row 

     *5 Hard Pull then 5 Recovery Pull Alternating 

BOX INFO: 

In House Competition:

     Jan. 24th @ CrossFit Fort Washington.