WOD 12.16.14

Main – CrossFit

Warm-up

Push – Pull (No Measure)

Row 300M

15 Push-ups

15 Pull-ups

15 Wall Balls

15 Sumo Dead-Lift High Pulls – light KB

15 Push-ups

15 Hollow Rocks

Samson Stretch

Metcon

Dead-lift

Starting Strength

Work on holding your starting position with pvc for 30 seconds without fail.

Masters Tour 2014 WOD #1 (Time)

18-12-6

Dead-lift (275/155)

Box Jumps (24/20)

RX+ = 315/205

Cash Out

Metcon (Time)

10 burpees

rest 30 seconds

20 push-ups

rest 30 seconds

10 pull-ups

rest 30 seconds

20 squats

rest 30 seconds

10 toes to bar

rest 30 seconds

20 sit-ups

done

Cool Down

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