Monday Jan 23rd, 2012

WarmUp:

400m Run

250m Row

25 Dbl Unders

25 Situps

25 Pushups

MOD: OHS

Skill Work

Mobility

OHS Gamble

WOD: 12 Mins of Work

4m: 1 m @ Each Movement

Power Clean (95/65)

Pullups

OHS (95/65)

Wallballs (20/16)

***1 Min of Rest After Each 4 Mins of Work. Total Reps from Highest 4 min Round is what Counts.

Please take the time to read this article!    http://library.crossfit.com/free/pdf/67_08_Overhead_Lifting.pdf

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