:startwod:
Warm Up
3 Rounds NFT (not for time)
10 Walking Lunge Steps
10 Push Ups
10 Pull Ups
100 Meter Run
Strength Work
100 Russian Kettlebell Swings for time 72M/53W
OR
100 Kettlebell Snatch 53/35 (goal under 5 min)
Conditioning Work
AMRAP in 20 Mins
30 Double Unders
100 Meter Sprint
Warm Down
Stretching / Mobility (5 minutes)
:endwod:
You can go to Mobility WOD with Kelly who is coming out to CrossFit Affliction on Jan 8, 2010 and CrossFit Ft Lauderdale Jan 9, 2010 for a Mobility Cert.
