WOD Fri 1/3/14

WOD

Morning CrossFit 9-10 am is Cancelled due to inclement weather.

(F0r 7-8 PM Scroll Down)

AM At Home WOD

Warm Up
Squat MOB
4 Rounds of 30 seconds each stretch
(Sampson Stretch, Couch Stretch, Butterfly Stretch, Bottom Of Squat)

WOD
“Hercules1”
6 Sec L-Sit Leg Lift
8 Push Ups
10 Squats
12 Sit Ups
14 Min AMRAP

Cool Down
Warm Up
Squat MOB
4 Rounds of 30 seconds each stretch
(Sampson Stretch, Couch Stretch, Butterfly Stretch, Bottom Of Squat)

PM WOD
Warm Up
1 Min Jump Rope
10 KB Swing (technique)
3 Kip Pull Ups (or 5 Kip Ring Row)

Strength 
Deadlift 80% 5+
3×12, 40%

WOD
“Hercules2”
1 Suicide
5 Squats
10 KB Swing
15 Sit Ups
10 Min AMRAP

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