WOD 11.25.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Squat Clean (1 X 1 – 15 minutes to 1RM)

Metcon

Waste no time getting to the metcons from weightlifting. One is a sprint, and one is a reduced intensity slow WOD.

Rest as much as you want between WOD’s and pick them in any order you want.

2k Row (Time)

Max Effort 2k Row
Do this sub-maximal. This is simply to work out the stiffness and get you prepped for tomorrow. take 10-20 seconds off your typical WOD pace row. Pull the damper down to 5 or less.

5 RD KB/Burpee (Time)

5 Rounds

10 KB Swings 1.5/1.0

10 Burpees

RX + 2 pood/ 1.5 pood

Cool Down

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