WOD | JANUARY 4, 2016

WOD:

EMOM 21

  1. Cal Row (18/14)

  2. 10 x Pull Up

  3. 10 x Front Squats (135/95)

EXTRA WORK:

Weightlifting

  Primer:

    Snatch Pull + Snatch

    up to 70% of Sn

  1. Snatch

    Heavy Double

  2. Back Squat

    4 x 3 @ 80%

Gymnastics:

  Strict Ring Dips

  5 x 80%

Conditioning:    

  15 minutes of Cardio (athlete choice)

BOX INFO: 

  IN-HOUSE COMP: January 30, 2016

  Crossfit Open begins February 25, 2016