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10.16.2013 [wednesday]

crossfit-hierarchy
 
You CANNOT out train a bad diet! Nutrition is the key!

Extra Mobility:  Pigeon Pose, Posterior Chain Floss, Hamstring Smash
Skills:  4 Rounds:
         3 DL, 3 HPC, 3 SJ
Strength:  3-3-3-3-3 @ 90%
           1.) Deadlift
           2.) Split Jerk
(partner) WOD:  AMRAP in 12:00
                150m Row

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