THURSDAY 11/16/17

IMG_0166.JPG

Register for Winter Wonder WOD at the link below!

http://www.elite-crossfit.com/events1/winter-wonder-wod-vii

4 sets of:

Row 500m/ Run 400m alternate per round

20 wall balls 20/14 10' target

15 GHD Sit Ups full range or scale to V Ups 

10 PC and jerk 135/95

5 Ring MU: scale to Bar MU, Jumping Bar MU or 10 Strict Dips

rest walk 3-4mins

SATURDAY 11/18/17

FRIDAY 11/17/17