WOD 11.12.14

Main – CrossFit

Warm-up

Boxes (No Measure)

Pull out a box.

10 Box Step Ups

10 Box Jumps

Straddle stretch, runners lunge stretch on the box (30 seconds per leg)

20 Box Push-ups (leaning against box, hold plank)

10 Box Dips

10 Burpee Box Jumps

10 Box Jump Overs

1 minute Batman holding the box

Weightlifting

Bench Press (4 X 6)

Metcon

Ned Like (Time)

7 Rounds :

11 Body weight back squats

300M Row

(Ned is a 1,000M row each round)
If there are not enough rowers, pick the least likely to run… to run!

Cash Out

20 Kipping swings. In sets of 4 – 5 total sets, work towards elevation.

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