Thursday, January 21st, 2016


CrossFit WOD:

5 Rounds for time: 12 Sumo Deadlift High Pulls 12 Ring Dips

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Funcional Fusion:

Partner WOD:

Perform each partner ladder as "you go / I go"

Example: Partner 1 performs 1 pull-up and 1 sit-up, then Partner 2 does 1 and 1, Then P1 does 2 and 2, P2 does 2 and 2, continue until both have completed entire ladder, then move on to the next ladder.

Ladder #1 = 1-2-3-4-5-6-7-8-9-10 Pull-ups/Sit-ups

Ladder #2 = 10-9-8-7-6-5-4-3-2-1 Kettlebell swings/Box jump

Ladder #3 = 1-2-3-4-5-6-7-8-9-10 Wall Ball Shots/Burpees

Ladder #4 = 10-9-8-7-6-5-4-3-2-1 Sit-ups only

#WOD #FunctionalFusion