Wednesday, February 17th, 2016


Next week on Friday the 26th it all begins!!!!!

CrossFit:

Skill/Strength:

Back Squat 3 X 5

WOD:

10-9-8-7-6-5-4-3-2-1 KB Clean and Jerk (each arm) KB Swing KB Goblet Squat

*RX weight for KB = 53/36

Functional Fusion:

Station Rotation EMOM (:40 sec work / :20 sec rest - rotate)

STATION 1: Row (go hard!)

STATION 2: Box jump / step ups

STATION 3: Burpees

STATION 4: KB Thrusters

STATION 5: Hollow body hold

STATION 6: Rest 1 min.

X 5 Sets

#WOD #FunctionalFusion

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