WOD 1.15.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Handstand Push-ups (Work on HSPU, try 5 sets of hardest possible)

Metcon

Karena followed by Grace. Two of the three WOD’s for the World Wide WOD on the 30th!

Karena (World Wide WOD Gym Resolutions) (Weight)

5 Minute Time Cap

60 Sit-ups as a BUY IN (these do not count towards score)

Then –

Wall Ball AMRAP scoring total weight.

Pick whatever weight ball you want, and multiple by reps for load.

10′ line cleared for men, 8′ line cleared for women.
Rest 10 Minutes then ….

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

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