WOD | JANUARY 6, 2015

WOD:

 For Time: 

     100 x Wall-ball (20/14) (Mark Time for 100 Rep Benchmark) 

     3 min Rest 

     80 x Pull-up

COMPETITOR'S WORK:

Strength: 

     A. Sotts Press - 3 x 5 

     B. High Hang Snatch 

        *Athlete Choice 

Conditioning: 

     8 Rounds:

     :20 AMRAP KB Swings (70/53)

     :20 Rest

BOX INFO: 

In House Competition:

     Jan. 24th @ CrossFit Fort Washington.