January 19, 2017

CrossFit:

Warm Up:
Wrist Mobility
4rds
:20 Nose to Wall HS Hold
10 EB Strict Press
4 Broad Jumps

Strength:
HSPU
All Levels: 4 x 6-8

Partner WOD:
“Barnum and Baily”
20min AMRAP
50 Ball Slams
50 Box Jumps
50 KBS – American
400m Shuttle
*Work can be broken up however partners want

BodyFit: 074

Warm Up:
8min WAMRAP
25 Double Unders
15 KBS – American
10 DB Thrusters

WOD:
“Fight Gone….Worse”
4rds
1min at each station with 1min rest between rounds
Max Calorie Row
Max Box Jumps (20″)
Max DB Press (30/20)
Max Wall Balls (20/14)
Max Ball Slams (25/20)