November 30, 2012 By Leave a Comment

Friday 11/30/12

BASICS
Movement of the Day: Kettlebell Swings: Russian & American
WOD:
Cash In: 20 Ball Slams
10-1 Burpee Lateral Jumps (over a barbell)
1-10 Pullups

CROSSFIT:
Strength:
Back Squats: 5-5-3-3-3
WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

Filed Under: WOD

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