WOD 01.14.17

Noon:

CrossFit Dodgeball

Conditioning:

15/10 cal assault bike sprint x3, ( its fastest time and highest rpm)

WOD:

13 minute AMRAP:

10 Wallball, 30/20/14lbs

10 butterfly sit-up

20 yard bear crawl

Midline:

50 hollow rocks

50 back extension

Post results to beyond the whiteboard.