12.16.13 – WOD




WOD: 3 Rounds for max points of:

2 Min Row (calories)

Rest 1 Min

2 Min Airdyne (calories)

Rest 1 Min

2 Min Burpees with jump and touch 12″ above max standing reach

Rest 1 min

Strength: Build up to a 1RM of the following complex:

1 Hang Squat Snatch

1 Snatch Balance

1 Full Snatch


WOD: Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

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

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