18 January 2016 CrossFit WOD

18 January 2016 CrossFit WOD

Monday

Supplemental Strength
6 x 5 Pendlay Row

Strength
6 Rounds
Minute 1: Max Reps Strict Pull Ups or Negatives
Minute 2: 10 V Ups + 10 Toes to Rings
Minute 3: 20 Hollow Rocks
Minute 4: 12 Reverse Hypers

21-15-9`
Pull Ups
GHD Sit Ups
Run 400 After Each Round

Supplemental Endurance
5 x 600 Meter Row

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