Workout of the Day

Tuesday 161220 – Beginner

Strength Every 2 Minutes for 8 Rounds: 1 Hang Snatch High Pull + 1 Hang Snatch, increasing (technique) Conditioning For time: 2-4-6-8-10-8-6-4-2 reps for time of: Push Press (95/65) Box Jump Overs (24/20)

Tuesday 161220 – Experienced

Strength Push Press 5×5, increasing Compare to 12/13/16. Conditioning Master’s WOD 2015 “Double Hanger” 3 rounds for time: 100 Double Unders 7 Hang Power Clean and Jerks (185/135) Time Cap: 10 minutes

This Week’s CrossFit Endurance WOD

0-10:00 minutes 21-18-15-12-9 reps for time of: Russian Kettlebell Swings (32/24) Goblet Squats (32/24) 10:00-20:00 minutes Row for Max Calories 20:00-30:00 minutes 21-18-15-12-9 reps for time of: Sit ups (Advanced: Toes to Bar) Burpee to Bar