WOD 1/16

Level Two
A1. Kip Pull-ups x15-20 x 3 Rest :30
A2. Box Jumps x15-20 x 3 Rest :30
A3. Push-ups x15-20 x 3 Rest :90

then..
5 Rounds
1:00 Row for Calories
1:00 Push Press (75 lbs, 55 lbs)
1:00 Step-ups (20”, 16”)
Rest 2:00
*Total Reps Recorded

Mobility/Glute Circuit
3 Rounds
:30 Shin on Wall Stretch
20 Single Leg Hip Ext. / Leg

Level One (TEST DAY)
Skill
Push Press

Workout
A.. Push Press x3x5
B. Back Squat x4x3
C. RDL x10x2
D. 1 Mile Run or 1K Row
*15:00 Cap
*Record Rowers’ 500 M Split for test sheet

CrossFit Myth-buster #1 and 7 ways to reduce the chance of injury
*Post thoughts to comments

“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.” – Stephen King