Workout 12.1.14

Nickname: WODing Bells

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

10 Burpees

10 GHD Sit-ups or reg sit-ups

10 Pull-ups

10 PVC Pass Throughs

Mobility

Partner PNF Hamstring Stretch

10 Seconds on, 5 Resist

Strength

Sumo Deadlift High Pull (5-4-3-3)

WOD

Metcon (AMRAP – Reps)

10 Min AMRAP

5 Power Snatches 95/65

5 Burpee Thrusters 95/65

Then 4 Min rest

5 Min AMRAP

10 Hang Cleans 95/65

20 Double Unders

Feature Video

Phil’s Journey For A Better Life