WOD 12.19.14

Main – CrossFit

Warm-up

Barbell and Wall Balls (No Measure)

Run 200M carrying a wall ball

10 Good Mornings With Barbell

10 Burpee Wall Balls (burpee with chest to the wall ball, then pull it up, into a squat and launch. Catch, and repeat.

10 Barbell Thrusters

Run 200M with the wall ball

10 Behind the neck push presses

10 Sit-ups holding wall ball

Metcon

The Eric (Time)

10 – 135/95# Thrusters

50 – knees to elbows

10 – Thrusters

40 – knees to elbows

10 – Thrusters

30 – knees to elbows

10 – Thrusters

20 – knees to elbows

10 – Thrusters

10 – knees to elbows

Cash Out

Weighted Back Extensions (GHD) (3 sets of 5RM attempts)

Cool Down

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