WOD Dec 19th 2012

18 Dec WOD Dec 19th 2012

Warm up: CF Warm Up + Mobility then :  3 rounds: 5x strict press, 5x push press, 5x push jerk.

Strength: Work up to 5RM Overhead Squat

WOD: Hey “Kelly” fancy a drink…..

5 Rounds for Time (RFT):

Run 400 meters

30 box jump, 24/20 inch box

30 Wall ball shots, 20/14 pound ball