Read more at www.afscrossfit.com
Part A)
5x400m run / 500m row
1st must be @85-90% then following sets must be negative splits getting faster each set
Part B)
Every 30s do 3 power snatches
6mins @60% max
2mims @70%
1min @80%
1min @90%
Part C)
With a partner 8mins amrap
A does 10 GHd sit ups/sit ups
B holds plank while they go.
AFSCrossFit, Andover-WOD: Thursday 11 December
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