Monday 10-19-15 WOD

Three and a half years ago at Mud Hero. A before and after picture of 

"No Rubbers For These Mudders"

What a dirty group!!!

Monday 10-19-15 WOD

CrossFit:
A.
20 Min Build
Squat Clean+1 Front Squats+Jerk

B.
6 Min Ladder
OHS 85/115#
Ring Dips

Starting @ one rep add one rep to each exercise for six minutes. 

Fitness:
3 Rounds of
10 Goblet Squats
5 Push Ups
10 KBS (Same weight at your goblet squat)
5 Chin Ups @ 31x1

B.
6 Min Ladder
Double Bell Push Press
Double Bell Squat Jump

Warm up with different weights and choose appropriate working weight for bells. 30/50# Recommended or scale as necessary.

Starting @ one rep add one rep to each exercise for six minutes.