Read more at www.afscrossfit.com
Strength:
5×5 weighted pull ups (heavy as possible but scale to suit if needed)
Skill:
3-5x KB complexes. Start with a light KB and work up in weight complex of 5xleft arm swing (shoulder height) 5x clean 5x press 5x snatch 5x Windmill change hands 5x right arm swing 5x clean 5x press 5x snatch 5x Windmill
WOD:
5min AMRAP
500m Row
40x push ups
30x Sit Ups
20x Wall balls
10x Sq Cleans 60/40
AFSCrossFit, Andover-WOD: Wednesday 12 February
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