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