WOD 9.30.15

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Hanging L – Hold (3 X Max time – total your 3 holds)

For Time

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
scale the load to do the best OHS you can.

Cool Down