TUESDAY 9.23.14 | CrossFit Old 4th Ward

TUESDAY 9.23.14

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WOD
TUESDAY 9.23.14

TUESDAY 9.23.14

Strength

Shoulder press: 3 rep max

Accessory 

Mobility: Hip Mobility Work
-Center/Pancake Splits
-Sumo Squats
-Couch Stretch
-Heel Chord Stretch
-Calf Mobility

OR

Work: 60 bottoms up KB presses
3 min KB long cycle

WOD

For time:
2 WB Shot Up
50 Double Unders
4 WB Shot Ups
45 Double Unders
6 WB Shot Ups
40 Double Unders
8 WB Shot Ups
35 Double Unders
10 WB Shot Ups
30 Double Unders
12 WB Shot Ups
25 Double Unders
14 WB Shot Ups
20 Double Unders
16 WB Shot Ups
15 Double Unders
18 WB Shot Ups
10 Double Unders
20 WB Shot Ups
5 Double Unders

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