CrossFit Workout of the Day
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WOD 12.10.18

Strength:

Front squat, 10-10-10-10

WOD:

3 rounds for time:

30 grappling shoot throughs

21 kettlebell flip squats, 1.5/1 pood

12 toes 2 bar

Post loads and times to beyond the whiteboard.

WOD 12.09.18

Conditioning:

3 rounds, 2 minutes rest between

Machine cals, 25/18 cals, (users choice, first come first serve)

WOD:

Amrap in 12 minutes:

4 wall walkers

6 sandbag cleans, AHAP

8 candlesticks

Post cal times and total rounds/reps to beyond the whiteboard.