Monday 1-27-14

 In WODs

***NO CLASSES THIS WEEKEND.  WE ARE HOSTING AN L1 SEMINAR***

Warm Up

CrossFit Warm Up 3×10
Shoulder Mobility

Skills

Wall Ball Efficiency

WOD

Open WOD 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10’/9′ target)
90 Double-unders
30 Muscle-ups

————————

Travel WOD

20 sec push up
10 sec rest
20 sec sit up
10 sec rest
20 sec hollow rock
10 sec rest
20 sec burpee
10 sec rest
20 sec push up
10 sec rest
20 sec sit up
10 sec rest
20 sec hollow rock
10 sec rest
20 sec burpee
 
then 
 
1 minute plank
20 sec rest
1 minute plank
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