Friday – 160106

170106KimBriPaul

Announcements

 SWOD

3 sets of:
Pull Up x 2-3 reps @ 21X0
rest 30 seconds
L-Sit x 30-45 seconds (accumulated)
rest 30 seconds
Waiter Carry x 100′ each arm
rest 2 minutes

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

4 rounds for time of:
500m Row
10 Toes to Bar
20 Push Ups

 

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