Wednesday 12.24.14 WOD

WOD

“12 Days of CrossFit”
1 HSPU
2 OHS (95,65)
3 Snatch (95,65)
4 Snatch Grip Dead Lifts (95,65)
5 Box Jumps (24,20)
6 K2E
7 Burpees
8 Kettlebell Swings (55, 35)
9 Ring Dips
10 Walking Lunges (L+R=1)
11 GHD Sit Ups
12 oz Beer or Ball Slams
Complete the workout, like the song. Round one is one HSPU. Round 2 is 2 OHS then 1 HSPU. Round 3 is 3 Snatches, 2 OHS, 1 HSPU. Etc……

Extra Credit

5x1min static band holds
**Attach micro band to the top of the rig, arms extend overhead and, hold hollow body position

 

By | 2016-10-20T15:19:17-04:00 December 23rd, 2014|Uncategorized|Comments Off on Wednesday 12.24.14 WOD