01.15.2012 – CrossFit Silverback

14
Jan

01.15.2012

Before you start doing the touchdown dance about it being body weight week you might want to read this.

WARM UP: Ultimate Stretch

BUY IN:   Quarter Deck

STRENGTH:  Snatch Technique

WOD:

5 rounds
Row 100-200-300-400
Burpees  x 5-10-15-20

Rest 6 min then:

7 rounds, 21-18-15-12-9-6-3 x reps
Wall Ball
Box Jumps

Cash Out:

None

IMG_0233 IMG_0225

Mary getting back into it after a little Christmas break.

Mary getting back into it after a little Christmas break.

Janie rowing with the issue in doubt as to whether she or the rower would come out on top.

Janie rowing with the issue in doubt as to whether she or the rower would come out on top.

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2 Responses

  1. Cassandra

    So was it supposed to be five rounds we stop at 9 wall balls and box jumps? Cause I went all the way down to 3. Then row and burpees I stopped at 400/20 burpees?

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