CrossFit 954 WOD: 1/14/12

Warm Up: Jump Rope 20 sec work/ 10 sec rest/ 10x Skill: Windmills with light kettlebell WOD: 4 Rounds For Time Buy In: 100- Air Squats 10-Hang Clean 75/95 10- Kettlebell Skull Crushers 25/45 50- Dub’s ( 100 Singles) 1- Run Short Lap Buy Out: 100- Ab Mat Sit Ups  

Heavy Metal

Warm Up: 10 reps/ 4 sets Deadlifts Windmills 5/R- 5/L Mountain Climbers Workout: 30 sec Work / 20 sec Rest/ 3 sets of each group Double Kettlebells: 1- Swing/ Cleans 2- Push Press / Front Squat 3- Back Row / Lunge with Press R/L 4- Snatch / Push Ups on KB handles 5- Double KB- [...]