1/3/16

2
Jan

1/3/16


Let’s start off with some skill work in an alternating EMOM format. Don’t worry about recording numbers today for this stuff, just work to get better. Do what you can handle in about :45 to 50 seconds, and be ready to transition quickly. “GI Jane” is technically a CF benchmark WOD, although not an original CrossFit Lady WOD, it’s still a workout thats had some notoriety over the years. I’m not sure what the world record is for the WOD, but here is Greg Amundson doing it in 10:17

https://www.youtube.com/watch?v=U3x7vb0CffI

Skill

ALT EMOM x 10
A. Rope Climbs
B. Hanstand Push-ups

Conditioning

“GI Jane”
For Time
100 Burpee Pull-ups