WOD

CrossFit – Thu, Dec 18 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Row 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 10 Deep Lunge Mountain Climbers Specific Warm-Up: 5 Bench Press @ 40-50% 5 Bench Press @ 50-55% 3 Bench Press @ 55-60% – Then Load to

CrossFit – Sat, Jan 3 Saturday Community WOD (Time) For Time 2000m Row *Partner Holds Dual Kettlebell Front Rack 150 Abmat Sit-Ups *Partner Holds Plank 100 Dumbbell Snatch *Partner Holds Dead-Hang From Pull-Up Bar 50 Box Jump Overs *Partner Holds Handstand Hold Dumbbell 50/35 Box Height: 24/20in Kettlebell 2 x 53/35lb