Wednesday 12.31.14 Competitor WOD

Warm-up

GymnasticsWOD.com
4min Tabata
Roll to Candlestick

Strength

Clean and Jerk¬†(10×2 @ 70%)

Strength

Snatch Complex (Hang Snatch + OHS @ 60% )

WOD

CrossFit.com 141211
3 rounds for time of:
50 Cal Row
150 Dubs
50 Lunges (L+R=2)

Abs/Core

3×20 V-Ups