WOD: Tuesday 12/1/15

Warm-up:

- Shoulder stretches w/bands

2x

- 8 x Pass-throughs/Samsons

- 10 x Shoulder raises w/plates

- 12 x KB strict press (6 per arm)

2x

- 250m Row

- 20 x Double Unders

Strength/Skill:

- 5x6 Push Press

Metcon: 5 Rounds (complete work then rest 90s)

- 500m Row

- 20 x Push Press (135/95)

- 50 x Double Unders (100 singles + 5 burpees)

Additional Strength Work:

- 2 x Hang power clean: 6 rounds

- Choose: Run 1 Mile (outside) or Bike 2 Miles (stationary)

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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733