Wayback Wednesday

Screen Shot 2014-09-21 at 10.32.20 AM
Emily going with the heavy KB for the headcutter WOD

WU
Dynamic

WOD

5-4-3-2-1 DH Pullup (1RM )

then

21-15-9-6-3-1 of:
Overhead Squats
Box Jumps
Toes to Bar
200 m run

RX: 95/65# OHS 24in Box
Compare to https://crossfitcapeann.com/2011/09/26/monday-22/

Foundation

Amrap 15 min of
15 Goblet Squats
15 Box Jumps or Step-ups
15 Ab Mat Situps
200 m run

Cooldown
1 Mile run or 10 mins easy row and stretch
Just head out after you finish WOD

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