HOLIDAY HOURS UPDATE!! / “HAPPY NEW YEAR 13” WOD 12/31/13

HOLIDAY HOURS UPDATE:

OPEN GYM 11AM
CROSSFIT CLASSES 12pm & 1pm

WARM UP:

200 M. Run

Then:

2 Rounds

20 Double Unders (60 Singles)

20 Air Squats

20 Push Ups

Then:

Mobilize

SKILL:

3 x 60 Sec. Weighted Planks

LIFT:

Overhead Squats

5 x 5 @ 65% 

*Work technique & stability.

WOD:

“HAPPY NEW YEAR 13”

Teams of 2:

For Time:

400 M. Run (Each)

Then:

25 Sumo Dead Lift High Pulls (Each) (70/53) (53/44) (44/35) (35/26)

25 S2O (165/115) (155/105) (135/95) (115/75)

50 Box Jumps (24) (20) (20)

50 OHS (135/95) (115/75) (95/65) (75/55)

Then:

500 M. Row (Each)

POST WOD:

Mobilize