Monday 2-11-13

Warm Up CrossFit Warm Up  SKILL Skills Clinic WOD Three rounds for time of: 30 Pull-ups 155 pound Dead-lift, 30 reps 30 Box jump, 24 inch box  After Bash Sled Drags ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:  Warm Up: Group Dynamic Skill: Air Squat  and Catch Position WOD: Ten rounds for time of: 10 cal Row 10 Air Squats (rest 30 seconds after each round) After bash: Hip Mobility ———————————————————————————————————    Travel WOD Three rounds for time of: 30 Pull-ups (or dumbbell bent over rows with 35lbs if no pull up bar) 155 pound Dead-lift, 30 reps 30 Box jumps or step ups depending on equipment, (24 inch...