WOD 12.15.14

Main – CrossFit

This is a DE-LOAD week. No heavy lifting, skill work is the key, with WOD’s to give you some recovery, while still killing you! 🙂

Warm-up

CFSilos 2015 – 2 (No Measure)

10 Jumping Jacks

10 Squat Jumps

10 Burpees

Batman – 1 minute

Samson – 30 seconds per side

Shoulder Mobility with BAND

10 PVC OHS

10 Split Jerks PVC

10 Hang Squat Cleans PVC

Metcon

Spread Out (Time)

4 Rounds:

10 Box Jumps 24/20

10 Pull-ups

10 Wall Balls 20/14

10 Burpees

10 Double Unders

Rest 3 Minutes

Cash Out

Metcon (Time)

20 Burpee Pull-ups for time, you do not have to come to rest for the pull-up, just jump through to the bar.

Cool Down

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