WOD: 12.5.17

CrossFit Invasion – CrossFit Classes

Warm-up

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

W.O.D.

2K Row with Lateral Burpees (Time)

2k Row

w/ 4 Lateral Burpees Over the Rower Every Minute On the Minute

Weightlifting

Hang Power Clean (@80% 3 REPS EVERY 1:30)

for 9 sets of 3 reps

POST WORKOUT

Bent Over Row (5X5)