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WOD – Monday, November 21, 2011

20
Nov

WOD – Monday, November 21, 2011

Warm-up: Run/Row/Ski 400m, 15 Front squat w/PVC – work on keeping elbows high, 10 push-ups, 10 sit-ups, 10 back extensions, 10 ring rows

Strength: Front Squat – 5,5,5

WOD:

3 Rounds for time:

10 OHS 135#, 95#

50 Double Unders – Make an appropriate substitution if you do not have double unders.  Standard for today is 3 singles to 1  double under.

Time Domain: 3-8 minutes

Skill: Hollow Rock – 3 efforts for max time -Hollow Rock Video  http://www.youtube.com/watch?v=WxMtbEQFpnw

Post weight and time to comments.

WHAT IS CROSSFIT REEBOK VIDEO

 

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