Posted by IN

WODGenie

22 January 2015


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Walking Lunge (10min EMOM 10 Weighted Walking Lunge)

KB, Plate, Or Barbell for stronger athletes

Metcon (Time)

5 Rounds for Time

10 BallSlams 35/25

15 Step Ups 24/20

10 Pull Ups

15 Wall Balls

Notes

If there is any extra time work on HandStands