Tuesday, 12.27.2016

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

400m Run

Dynamic Warm up

Mobility:

Squat Prep

Front Rack

Overhead

Strength:

Front Squat

-3×2 @ 85%

Back Squat

-2×4 @ FS 85%

WOD:

4 Rounds

:30 seconds work/ :30 seconds rest

A) WallBalls 20/14

B) KB Swing 53/35

C) Toes 2 Bar

D) Double Unders

Accessory:

Hollow Holds

-3x30second holds