Monday, January 26, 2015 WOD

Warm up:  3x1 minute row, 3x30 second jump rope.  Coach led BW drills, quad stretches and hip/shoulder mobility

Strength:  12 minutes to build to a 1RM Thruster

Conditioning:  CrossFit OPEN WOD 12.5

Complete as many reps in 7 minutes of the following:

3 Thrusters 100/65

3 Chest to bar pull ups

6 Thrusters

6 Chest to bar pull ups

9 Thrusters

9 Chest to bar pull ups

12 Thrusters

12 Chest to bar pull ups

...and so on for 7 minutes

Nick ProhaskaComment