Tuesday 12.2.14 WOD

Coach Daniel

Dynamic Effort Upper

Strength

Shoulder Press (12×2 @ 80% 1RM – taken from ground)

WOD

“The Missionary”
21-15-10-5
Hang Power Snatches (75,55)
Ring Dips

Extra Credit

Erg or ski erg 5 rounds
20sec @ 100% effort
40sec @ 50% effort
**Use wattage output to gauge %

12.6.14 – Holiday Amazing Race

• CrossFit Main Line will NOT hold classes
• CrossFit R5 will be open 8:30am and 9:30am
(babysitting will be available at both time)