WOD 1.9.14

Main – CrossFit

Warm-up

Row 200M

20 Squats

20 Push-ups

20 Wall Ball Cleans

Row 200 M

10 KBS

10 Pull-ups

10 Dips

Mobility

Weightlifting

Back Squat (110% 20RM for max reps – 3-4 warm up sets)

Metcon

Garage Games 1 – 2015 – Youth Living The WODLife (Time)

VARIATION

20 Hang Power Cleans 115#/75#

20 GHD Sit-ups

20 Double Unders

20 Barbell Weighted Lunges, held anyway

20 Double Unders

20 GHD Sit-ups

20 HPC

Cash Out

Metcon (AMRAP – Reps)

Max Double Unders or Single Unders in 3 minutes.

Cool Down

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