Tuesday, Dec. 5, 2017

“The secret of getting ahead is getting started.” — Mark Twain

120517 WOD

A. Group warmup [ 5:00 time cap ]

B. Overhead squat

Take 15 minutes to build to a challenging double or triple with 3-second pause at bottom

C. For time:

500 Meter Row

25 Russian Kettlebell Swings (53/35)

50 Air Squats

400 Meter Run

20 Russian Kettlebell Swings

40 Air Squats

Metcon by CrossFit Invictus