Focus: Strength
Warm-up:
Row/Run 500 M easy
1 round CrossFit Warm-up
Row/Run 500 M hard
Skill/Specific Warm-up:
Back Squat 7, 6, 5, 4, 3, 2, 1
WOD: 2 rounds of The Gathering Workout
One person per station like Fight Gone Bad:
2 rounds of the following; 1 minute at each station with 1 minute rest between rounds:
HSPU/Handstand/Shoulder Press
Burpee
Sit-ups
DB Thrusters
Knees to Elbows
KB Swing