Wednesday, November 20, 2013

Posted by on Nov 20, 2013 in WOD's | Comments Off

Push Jerk 2-2-2-2-2

Then

Partner WOD

Partner A 800Meter Row

Then complete 100KB(53/35) alternating 10 each, do not set KB down

Complete 100 Box Overs(24/20) alternating 10 each while one partner is working the other is holding the KB bell above knees. If the KB goes below knees at any time both partners drop to do 10 Burpee penalty

Then Partner B 800 Meter Row

13 minute cuttoff

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109