Announcements
World Wide WOD – link and code:
http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2/
SILOSsaves
CrossFit Silos – CrossFit
Warm-up
Gymnastics
Plank Hold (2 Max Holds, warm up some and hold til pain)
On Elbows, hips straight.
Metcon
Run, Double, Squat and Jump – 4 or 6 (Time)
4 Rds –
400M Run
30 Double Unders
20 Back Squat (95/65)
10 Box Jumps/Steps 24/20
RX + = 6 Rounds and 135/95, jumps only
