January 4, 2017

CROSSFIT
Strength: 3 Deadlift + 2 Hang power cleans + 1 Jerk
Conditioning: For Time
5 Rounds of Cindy*
Directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ 155/105

CROSSFIT 101
Conditioning: For Time
2012 OC Throwdown Floater WOD
15 Kettlebell Swings 70/53
15 Burpee Lateral Jumps
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps

— Rest 2 Minutes —

12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
6 Kettlebell Swings
6 Burpee Lateral Jumps