Monday [12/02/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

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SKILL: Metcon (AMRAP – Reps)

Tabata Chest to Bar (Strict)

WOD: Metcon (AMRAP – Rounds)

20 minute EMOTM:
Athlete choice of:
30 sec Weighted plank
or
30 sec Handstand Hold
or
15′ Handstand Walk

PRTC: Metcon (No Measure)

Weakness Break Out; Gymnastics:
Air Squat
Pull-up
Push-up
Dip
Handstand Push-up
Rope Climb
Muscle-Up
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges