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May 21, 2015

Row or Run 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Mobility: Shoulders.

Strength: Super-set 
6x both movements, alternate between the two.
A: Front Squat
3 Reps Climbing

B: Ring Dips
Unbroken Max Effort

WOD: 4 Rounds for Time
20 Wall Ball Box Jumps 24/20
15 Push Ups
10 Hang Power Snatches 75/55
200m Run