Monday 1-14-2013

 In WODs

Warm Up

CrossFit Warm Up 3×10

Squat (Wall Squat, Overhead Squat)

Pull Up (Kipping, False Grip Ring Row, Muscle Up Transition)

Push Ups (Ring Dips, Handstand Push Ups)

Ab Mat Sit Ups (Knees 2 Elbow, Toes 2 Bar)

Supermans

Samson Stretch

Skill

Clean

Overhead Lunge

WOD

3 Rounds:

10 Cleans (135/95)

15 Push Ups

20 Overhead Lunges (25/15)

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