Wednesday [12/04/13]: 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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SKILL: Metcon (AMRAP – Reps)

Tabata Sit-ups
(w/t 20/14 lb med. ball)

WOD: Metcon (2 Rounds for reps)

2x AMRAPS!
8 min:
8 KB Swings (53/35 lbs)
8 Box Jumps (24/20 inches)
~2 min Rest~
8 min:
8 Wall Ball Shots (20/14 lbs)
8 Wall Sprints
Athlete can start on either AMRAP

PRTC: Metcon (No Measure)

Weakness Break Out, Weightlifting:
Deadlifts
Cleans
Presses
Snatch
Clean and Jerk
Medicine Ball Drills
Kettlebell Swing