Friday, November 9th, 2012

Challenge:  Ab Races.  Pick a partner, pick one movement focused on the abs and race to 100 reps.

WOD:  CrossFit Open Event 12.4

150 Wall Balls (Use this opportunity to get on the leaderboard for "Karen")

90 Double Unders

30 Muscle Ups

(If you don't skip out on this because of the wall balls, I promise I won't program them for the rest of the week.)

REC:  3x15 GHD Hip Extensions