19FEB14

WOD:

A) 3 Pos Clean 15min:

Beginners < 6mo CF only barbell,

>6mo CF 65% 1RM,

> 1yrCF 80%1RM….

With advanced athletes work up to these numbers and try and do 7 rounds of 1 at each position

B) Rack and Hip Mobility 15min

C) AMRAP 10:

-25 Abmat Sit ups

-20 Slam Balls