WOD 9.2.15

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

Cool Down

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