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.