FOR TOTAL REPS:

5 Minute Double Unders
4 Minute Walking Lunges
3 Minute Push Ups
2 Minute Air Squats
1 Minute Pull Ups
*There is no rest in between exercises. Score is total reps for all movements.

Deadlift 4x3

Jerk 4x2

50-40-30-20-10
Double Unders
Ab Mat Sit Ups

Wednesday WOD:

25-20-15-20-25
1 Arm KB Snatch (total reps, not per side) 66#m, 44#f
Box Jumps 24"m, 18"f
Ring Dips

30-20-10

Sand Bag Burpee Cleans
Pull Ups
250m Row

10 OHS 115#, 85#
200m Sand Bag Carry 50#, 35#
9 OHS
SBC
8 OHS
SBC
7 OHS
SBC
6 OHS
SBC
5 OHS
SBC
4 OHS
SBC
3 OHS
SBC
2 OHS
SBC
1 OHS
SBC

Have a SAFE Holiday!

Yurii @ the CrossFit Football Cert @ CrossFit 714 Orange, CA

http://www.crossfitfootball.com/

WOD:

5 Rounds for time:

7 Power Snatch 115#, 85#

14 Ring Dips

21 Back Extensions

Every Minute on the Minute for 10 Minutes:

3 Body Wgt Back Squats
6 Toes to Bar
6 Box Jumps (24", 18")
Rest Remainder of Time

Skill Practice