WOD 12/4

Level Two
Partner WOD
4 Rounds 
500M Row (Partner A)
while Partner B does AMRAP
5 Pull ups
10 Swings
20 Double Unders
*Partners Switch, 1 Round = Both athletes complete all movements
*Record overall time & combined rounds completed

Level One
Skill
Jump Progressions

Strength
A1. Back Squats x5x4 (Work up in Weight) Rest :10
A2. Supermans x5x4 Rest 2:00

1:00 AMRAP (6 Rounds)
6 Step-ups (20”,16”)
6 Touch-Jump-Touch Intervals
Rest 1:00
*Record Total Reps
*Jump Rope Practice (Singles) during rest time

Principles of power
*Post thoughts to comments

“Dwell in possibility…” – Emily Dickinson

Congratulations to Shane, Laila, Linzi, and Aaron on their 2nd-Place Finish in this past weekend's CrossFit Scavenger Hunt!