Monday, December 10th, 2012

Strength:  Power Cleans - 10 minutes to find your max.  Get on the leaderboard.

WOD:  4 Rounds for time

20 Burpee Wall Balls

500 M Row

REC:  3x20 GHD Sit Ups (Mix with Abmat sit ups if GHD sit ups are still new to you.  It's really important to not overdo it on GHD sit ups)

Check out this video on improving the Row.  I think we've shared this before and it requires a CrossFit Journal subscription.