WOD | JANUARY 25, 2016

WOD:

  AMRAP 30:

    250 meter row

    15 x Burpee

    30 x Box Jump (24/20)

    45 x Air Squat

EXTRA WORK:

  Weightlifting:

    Timed Singles

      Every :45 seconds for 9 min

        1 x Power Clean @ 75% of Clean 1Rm

  Gymnastics:  

    Strict Pull up

      5 x 5 Unbroken *Add weight if necessary

  Conditioning: OFF

BOX INFO: 

  IN-HOUSE COMP: January 30, 2016

  Crossfit Open begins February 25, 2016