WARM UP: Flash Push-ups Agility Ladder Skip Burpee Cone Drill Skill Work: 3-2-1-GO! Squats! Freeze! WOD: In teams 5 min AMRAP 5- Flash Push-ups 5- Squats 5- Burpees 5- Tire Flips Ball Toss into bucket Most rounds and Most made tosses wins!!! Optional Game: CrossFit Hand Ball
Archive for October 8th, 2011
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WOD 10/8
October 8th, 2011 
admin strong>WARM UP: The New Deal… Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up Mobility Work: Lower Body!! WOD: 5 Rounds for Time @ #65/#115 2- Power Cleans 6- Hanging Squat Cleans 4- Jerks Run 400ft
