November 29, 2012 By Leave a Comment

THURSDAY 11/29

BASICS

3 rounds for time of:

25 Kettlebell Swings

100 m Walking Lunge

400 m Run

 

CROSSFIT

OTM for 12 minutes do:
2 Unbroken Power Cleans (heavy weight – 80-90% 1RM)
2 Muscle ups (if you cannot do real muslce ups, then do muscle up transitons on the lower rings)

rest 5 minutes

Then:

21-15-9
Hand release push up
Wall Ball (20/14)
Toes to bar

 

Filed Under: WOD

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