WOD | JANUARY 9, 2015

WOD:

 Strength: 

     Front Squat - 3 x Sub-Maximal @ 50%

Partner WOD - For Time:

     50-40-30-20-10

     KB Swing (53/44)

     Toes to Bar

     *1 Working at a time. 

COMPETITOR'S WORK:

Conditioning: 

      For Time: 

     800m Run 

     60 x Burpee Bar Hop 

     30 x OHS (110/70)

     10 x Muscle Up 

BOX INFO: 

In House Competition:

     Jan. 24th @ CrossFit Fort Washington.