1-20-2014 WOD

Main – CrossFit

Great job by all who competed on Sunday! We hope you all had fun! Thank you to everyone who volunteered and judged throughout the event! We could not have done it without you! You all kick ass and should be proud!

Shoulder Press (Find 1 RM)

Metcon (No Measure)

15 Minutes For Quality
10 Strict Pull Ups
10 Hollow Rocks
10 Perfect Push Ups
10 GHD Sit Ups
10 Ring Dips

This workout is meant to be done strict and NOT rushed. Take your time, break when you need to and complete the reps as perfect as possible!