Link of the Day

This Week's Mobility:

 

Warm-Up:

Group Dynamic

 

WOD:

I. Pausing Front Squats

5×3

*Hold for 3 seconds at bottom of each squat, ass-to-ankles, bounce up from bottom

II. WOD #1 at 2009 CrossFit Sectionals

AMRAP in 12 Minutes:

5 Thrusters (135/95)

10 Burpees

 

Competitors:

Rest Day