WOD 15JAN15

Have it your way day. Active Recovery is WAY better than taking a day off.

Mobility is very important to achive efficient and proper form for all movements in CrossFit.

Take your mobility into your own hands and mobilize daily.

This is the day to make up a missed WOD or work on weaknesses. Chat with your coach about goals or any issues you’re having with movements.

or

Your Programmer recommends:

Warm Up: 10-Mountain Climbers, 10-Hollowrocks, 10-Burpees, 10-Pass Throughs, 1 round

10 minutes of Wind Sprints

10 – 100m

Start sprinting at the begining of each minute. Rest the remaining seconds and turn around and go again.

Coach: Take the wheel and green paint and head out to the back road, 328’=100m, the distance isn’t marked so you will have to step it off.

and/or

Pistol practice

and/or

For time: 50 – GHD Sit Ups