Day: November 19, 2012

CrossFit WOD
Split Jerk
– Work up to a heavy rep in 10:00

EMOM 10:00
– 4 Ring Dips
– 8 Clean Catch Squat (24kg/16kg)

Endurance WOD
Three Time Trials
– 1 Mile Run/1,500m Row
– 4:00 Rest