6 Rounds

Wednesday, January 15th 2020

REMINDER on Wednesdays... OC has the following classes to choose from in the evening:

4:30pm GP

5:30pm LiteFit

5:30pm Weightlifting for CrossFitters

6:30pm GP

6:30pm Specialty Course "Upper Body & Core" *must be enrolled to attend

WOD: 6 rounds NFT - Max effort strict pull ups- double front rack kb walks in middle training area - Crab walk forward on even rounds - crab walk backwards on odd rounds

Strength : 4x10 Scottish Get ups, 4x10 strict leg lifts

Recovery: 1k row nose only breathing


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