January 10, 2016

CrossFit
WOD 1) 5 Rounds
30 Push Ups
30 Sit Ups
Then, 1000m Row

— Rest 10 Minutes —

WOD 2) Row 1000m, then 3 Rounds
50′ Front Rack Lunge (70/53 Kettlebells)
50 Double Unders

CrossFit 101
Strength: Shoulder Press 3-3-3-3-3

WOD: AMRAP x 20:00
5 Burpees
1 Rope Climb
20 Double Unders

Incendia Gymnastics
1) Dips
2) Handstand Push Ups

Special deadlift ladder at noon!