Warm Up:
Ankle and thorasic mobs
Strength:
Bench Press 5x5
L1-.75 BW
L2-1xBW
L3-1.25xBW
Skill:
1min Air Squat
Wod:
21-15-9
Strict pull ups
GHD Sit Ups
Accessory Work:
Ring Fly 4x8
Monday 23 December 2013
AFS CrossFit, Andover - WOD: Friday 20 December
Ankle and thorasic mobs
Strength:
Bench Press 5x5
L1-.75 BW
L2-1xBW
L3-1.25xBW
Skill:
1min Air Squat
Wod:
21-15-9
Strict pull ups
GHD Sit Ups
Accessory Work:
Ring Fly 4x8
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