Friday January 23rd, 2015 WOD

Warm up:  2x200m sprint + coach led BW drills and plyometrics

Strength:  10 minutes to build to a 1RM Deadlift

                 10 minutes to build to a 1RM Bench

Conditioning:  CrossFit OPEN WOD 11.2

                     Complete as many rounds as possible in 15 minutes of:

                     -9 Deadlifts 155/100#

                     -12 Push ups

                     -15 Box jumps 24/20”


Post:  Foam roll

Nick ProhaskaComment