WOD

The WOD is up! Mon, 12/4/2017 CrossFit Holiday Wars Week 4! If you cannot make it on Saturday. All 5 Movements must be completed in 1 day! So pick a day and be prepared to lift heavy! Back Squat 3-3-3-3-3 3 Rep Max for Day! If lifting in Holiday Wars on Saturday, leave a bit in the tank for then! 5 Rounds for Time: 3 Muscle Ups 5 Cleans (185/135) 7 Burpees over the bar Mon, 12/4/2017 MarbleFit 500m Row Agility and Sprints __________________ AMRAP 7 5 Pull Ups 7 T2B 9 Handstand Push Ups 1 Gym Sprint rest 1 Minute AMRAP 7 5 Dips 7 KB Swings 9 GHD Sit Ups Gym Sprint rest 1 Minute AMRAP 7 5 Burpees over the box 7 V-Ups 9 Squats Gym Sprint rest 1 Minute AMRAP 7 5 Shoulder to Overhead (95/65) 7 Wall Balls 9 MedBall Sit Ups Gym Sprint ___________________ Body Building Triceps 5 Sets 10 Skull Crushers 10 Pull Overs 10 Presses http://ift.tt/2AGLwj5 #wodhopper