Friday WOD 12/1/17

Kristy Park Posted on November 30, 2017 Posted in WOD

Warm Up:

2 Rounds:
40 Crab Walk
10 Reverse Lunges
10 Banded Side Steps
10 Behind the Neck Strict Press

Strength:

Snatch
*Take 15 min to build to a 1 rep max

WOD:

CrossFit Lift-Off WOD
Complete as many rounds as possible in 12 minutes of:
25 Pull Ups
50 Calorie Row
100 Overhead Squats (45# for both men and women)
50 Box Jumps (24/20)
25 Pull Ups