WOD 12.10.14

Main – CrossFit

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Weighted Push-up (3 X 10 – plates on the back, work up)

Metcon

Cheat Curls (AMRAP – Reps)

5 Minute Clock

800M Run

AMRAP of cheat curls (75#/45#)

Swing hips to curl the bar

Cash Out

Rope climbs, work on legless, pinch, foot wrap, etc.

Cool Down

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