12.11.13 – WOD




Skills: 3 X 12 for QUALITY of:

Squat Therapy

Barbell Good Mornings

Then do 3 X 6 of:

Strict Pull-ups

Heels to heaven

Then do 3 X 3 of:

Strict Toes to Bar

Box Jump Overs (do not touch top of box), 30/24 inch box

Power: grab a partner and do alternating Banded sprints across gym floor, Green/Blue

WOD: For time:

30 Handstand Push-ups
60 Chest to Bar Pull-ups
90 KB Swings, Blue/Pink

*this WOD has a 20 minute time cap


Buy-in 50 Double Unders

WOD: 7 minute AMRAP of:

10 Push-ups
25 Air Squats

Immediately followed by a 7 minute AMRAP of:

5 Pull-ups
15 ABMAT Sit-ups

Immediately followed by a 7 minute AMRAP of:

10 KB Swings
10 Squat Thrust

Buy-out 50 Double Unders

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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