11/20/2014– Thursday’s WOD

Jaco CrossFit

Thursday’s WOD

A. Three sets, not for time, of: Kipping Pull-Ups x 10-15 reps
Box Jumps x 10-15 reps
Double-Unders x 30-40 reps

B. 4 Rounds For Time:
Barbell Complex x 4 reps
400 Meter Run

Barbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead

(Suggested weights are 135/95 lbs)

Reminder Saturday is a Bridge Running Workout. Please meet at same parking lot as Beach Wod

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