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Wednesday

December 17, 2014
Warm-up
Parma Loop
.7 mile run
Mobility
5 mins
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Strength
Split Jerk (3-3-3-3-3)
Metcon
Metcon (Time)
Partner WOD:
33-27-21-15-9
Deadlifts (75kg / 50kg)
Bar Over Burpees

Rx + = 85kg / 57.5kg


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