Warm up: 300m row + 100 jumping jacks, 75 mountain climbers + 2×10 jumping squats, ring rows & sit ups
Coach led dynamic stretching and mobility
Strength WOD: 4 rounds 10-10-10
-Weighted step ups (front rack)
-Pull ups (weighted/strict)
-Ring dips (weighted/strict)
Skill work: 5 minute jump rope
-ME UB sets and/or DU practice
WOD: 2x500m ME row rest 4 minutes between attempts
*DE-LOAD week! Get your mind and body ready for the new year-start setting your 2015 CrossFit goals!
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