Tuesday, January 19th, 2016

CrossFit WOD:

A. 3 X 5 Pendlay Row

B. 3 X :45 sec. Plank Hold

For Time:

21 Front Squats (135/95) 9 Handstand Pushups 1 200 M Run 15 Front Squats (135/95) 15 Handstand Pushups 1 200 M Run 9 Front Squats (135/95) 21 Handstand Pushups 1 200 M Run

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Functional Fusion:

10 Minute AMRAP:

5X10 M shuttle run

50 mountain climbers

500 M row

*Rest 2 min.*

10 Minute AMRAP:

100 Jumping Jacks

5X10 M shuttle run

30 sit ups

*Rest 2 min.*

10 Minute AMRAP:

50 KB swings (light)

50 box step ups

5x10 M shuttle run

#WOD #FunctionalFusion