12/7/14 WOD

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Mobility:  Ankle Mobility.


Skill Practice Warm Up:  Spend 8 minutes working up to a challenging 1 rep weighted pull up (strict), or a challenging Ring Row at a steeper than normal angle.


Workout:  “Crash” 

5 rounds for time.

7 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 65lbs)

7 chin ups (Advanced: strict, Intermediate*: kipping, Novice: band assisted)

14 abmat sit ups

200m run

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