Last WOD of 2014 – First WOD Week of Dec. 29th

Goblet Squat

Goblet Squat

Warm Up

Official CrossFit Warm-up

3 rds for quality

10-15 reps of each

  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension aka Good mornings
  • Pull-up or bent over rows with medium to heavy weight
  • Dip
  • Samson stretch 30-45 seconds each side

WOD

For time

10 Rounds for time

(15-25# women/25-35# men) – Scale weight as needed – stick with same weight from start to finish.

(time cap 12:00 mins) – Note time or total reps if not complete 10 rds by time cap

(tip: break up the squats in small sets (10-15 reps), shake out the legs, keep rest to 30-90 seconds & keep going)

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4 thoughts on “Last WOD of 2014 – First WOD Week of Dec. 29th

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