December 6, 2016

December 6, 2016

dynamic :

3 minute clock :

a) high knees - length + back

b) tail kicks - length + back

c) burpees x 3


mobility :

a) calf smash


7 minute clock. complete 5 sets of 3 seated box jumps. 


notes :

- rx = 30/24, scaled = 24/20, 20/16, or 16/10


power snatch - 5 min wu + 8 min emom x 2 reps every min. build. 


wod

crossfit open 14.1 

10 minute amrap of :

30 double unders 

15 power snatches (75/55)

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