Strength – Back Squat 3 x 5 – immediately followed by 5 box jumps
WOD – 3 Rounds
KB Snatch x 12 each side
KB Step Lunges x 12 each side – hold KB in Rack Position
Supine Ring Rows x 12
100m sprint – First light pole
11/28/2011 WOD
Posted by Ronnie on Nov 27, 2011 in WOD | 0 comments
CrossFit Journal