CrossFit WOD 11/26/2013

Jog 400
Mobility x 10 each:
-trunk twist
-golf swing
-straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge
Trunk 2 x 10 each:
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges
– Foam Roll “Mid Back” (Class size permitting)
-Front squat with Barbell

then

Strict Press 5×5

then

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Posted in Workout of Day