Monday
WOD
Complete 5 rounds for time of:
20 Strict ring dips
14 Thrusters (M: 135 lbs, W: 95 lbs)

Original Main Site Posting: January 1st, 2014
Dan Bailey, 12:49 – video [ipod] [mov] [HD mov]

CF LITE
In teams of two complete:
1 Mile run (together)

As soon as both athletes return, one preforms:
15 Box jumps (M: 30″, W: 24″)
30 Double unders
3 Rounds each of this couplet (only one person works at a time)

800 Meter run (together)

As soon as both athletes return, one preforms:
20 Box jumps (M: 30″, W: 24″)
40 Double Unders
2 Rounds each of this couplet (only one person works at a time)

400 Meter run (together)

As soon as both athletes return, one preforms:
30 Box jumps (M: 30″, W: 24″)
60 Double Unders
1 round each of this couplet (only one person works at a time)

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