WoD for December 17th, 2012

Day 86 of the 100-Day Burpee Challenge

Great Saturday at the box! Team WoD, CrossFit Kids, AND a Powerlifting Meet!

Group: 3 in 3
Inch Worms http://www.youtube.com/watch?v=yr-HHgxXTqg
Jumping Jacks
Bicycles http://www.youtube.com/watch?v=wqoD0Bdggto

Strength: 15’ To find 5RM Push Press

WoD: 6 Rounds: Every 2 minutes on the 2 Minutes
8 Push Press (115# / 80#) (Clean from ground)
4 Box Jump (24” / 20”)
100m Row
Score = Total Time Active (lower scores are better)

MOB: Lax Shoulders, Roll Hamstrings/IT Bands

Coach’s Tip: No need to pace now with the rest built in. Hit it hard and try to do all of the Push Presses unbroken to save time, especially in the late rounds.

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