WOD | JANUARY 11, 2016

WOD:

  3 rounds:

    40 x Sit up

    30 x Burpee

    20 x Cal Row

    10 x OHS (115/75)

EXTRA WORK:

  Weightlifting:

    Clean and Jerk

      4 x 2 + 1 @ 85%

  Gymnastics:

    Strict Pull ups

      4 x 90%

  Conditioning:

    3 rounds:

      5 x 100 meter row

      :40 sec rest b/w efforts

      *3 mins rest b/w rounds    

BOX INFO: 

  In house comp: Jan 30th

    Sign ups: Jan 16th. @ noon

  CrossFit Open begins February 25

  Ladies Night: January 15th