11 Dec 2014

Warm Up:

Dynamics

Ankle/achilles/calf/shoulder mob & stabilization

WOD:  This beauty borrowed from our friends at CrossFit 204

Amass 50 HSPU while completing 20 DU EMOM

Score is time HSPU are completed

Rx2:  HSPU off box

If you cannot stay in a pike position from either toes or knees on the box, go to mod stream

MOD:  Push Ups or bar pushups

then

Row:  4 x 400m 2 min rest btwn rounds

SILVERS:

Back Squat 7 x 3

WOD:  Amass 50 Step ups while completing 20 single skips EMOM