Main – CrossFit Group WOD

800m Run or Row (No Measure)

Easy jog
After the run, roll up the sleeves for 10 minutes of shoulder mobility.

Pistols & Handstands (No Measure)

4 sets of 8 Pistols per side (or box progression)
rest 90 secs
3 Wall Handstands, practice tapping the wall as gently as possible.
rest 90 secs

11282013 – Bearable Punishment (AMRAP – Reps)

12 min AMRAP
RX Weight = 135/95
Performance Weight = 95-115:65-95
Fitness Weight = 45-65:35-55
As many Bear complexes as possible. Every time you drop the bar run or row 200m.

1 Rep or Bear Complex = Deadlift, Hang Clean, Front SQ, Push Press, Back Squat, Push Press.