THURSDAY 12/13

BASICS

Movement of the day:

Deadlift 5-5-5-5-5

WOD

Every minute on the minute for 12 minutes complete:

3 Wall Balls

6 Ball Slams

9 Overhead Walking Lunges

CROSSFIT

WOD

30-25-20-15-10-5

Wall Balls

Burpees

Then to cash out:

For time

3 rounds of 500 meter row

Each round starts on the 3 minute mark (i.e you must complete 500 meters within 3 minutes, if you complete it in 2.10 then rest for the remaining 50 seconds before the next round starts)