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Saturday, December 3rd, 2016

2
Dec

Saturday, December 3rd, 2016

CrossFit WOD:
“Josh”
21 – 15 – 9    OHS  63/95
42 – 30 – 18  Pull-Up
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Basics WOD:

Buy In:  
5 Rounds of “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Squats)
Same as last time. 

Strength:
Shoulder Press
3-3-3-3-3
Work to a 3RM for the day.

Conditioning:
“Short Kelly”
3 Rounds For Time:
200m Run
20 Wallball Shots  14/20
20 Box Jumps  20/24″
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Daily Link:
How to Improve your Overhead Squat
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