637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

1/31/15

January 30th, 2015

Strength:

EMOTM, Alternating Minutes X 10

BSQ 5X7  @ 70% of 2 RM

Max L-sit hold (use rings, bars, or boxes)

 

WOD:

12 min AMRAP

 

1 rope climb

2 MUs (4 ctb/4 dip)

3 T2B

4 burpees

5 wall walks (chest hits wall)

 

Extra Credit:

 

5 X 5 cleans (touch and go) HAP

 

and/or

 

Tabata 16 intervals

Alternating

Hand stand holds

Hollow rocks

 

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