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121218 Day 2

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Day 2
WOD 121218
Basic Training, 6-7am
Coach's Hour, 7-8am

5 rounds of:
1:00 – 4 kb swings + 6 pull-ups + max effort jump rope
1:00 – rest

notes: choose the heaviest kb you can, no butterfly kipping today… go strict if you have them, otherwise kip or band-assisted…. jump rope is your choice!

@ 10:00…
3 rounds for time of:
sit-ups
squats

L1 – 25 abmat sit-ups, 50 squats
L2 – 25 ghd sit-ups, 75 squats
SK – 30 ghd sit-ups, 100 squats

 

 

 

 

SB Janice BS

 
IMG00702-20121218-2046

 

 

 

crossfit.com

 

 

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