New Years Day WOD

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

6:00 @ moderate pace

5 Squats w/ :03 Pause

5 Fire Hydrants

5 Scorpions

5 Cat Cows

5 Hip Thrusts

WOD (Workout of the Day)

Metcon (Time)

Grinding out the New Year

Partner:

RX

20 Power Cleans (115/75)

15 Wall Balls (30/20)

20 Box Jump Overs (24/20)

15 Slam Balls (30/20)

20 CTB

15 Push Press (115/75)

20 T2B

15 Ring Dips

20 DL (115/75)

15 Burpees over Bar

Scaled

20 Power Cleans (95/65)

15 Wall Balls (20/14)

20 Box Jump Overs (24/20)

15 Slam Balls (30/20)

20 Ring Pulls

15 Push Press (95/65)

20 V Ups

15 Push Ups

20 DL (95/65)

15 Burpees over Bar
You go…I go….

Each partner completes component before next partner completes same component before moving on.

Parter A completes 20 PC then partner B completes 20 PC

Mobility

2:00 QL/Psoas Lax Ball Smash

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