“wedesday 12.18.13”

IMG 2629

Warm-up:

          ankle mobility and hip mobility

Skill:

           Skill Set

Strength:

        10 otm

        10 slam balls (odd)

        15 front squat w/ slam ball (even)

WOD:

         100 double unders or 4 min of attempts

         100 push-ups 

         100 sit-ups

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)


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