WOD – January 13, 2015

Work Out of the DayPause Front Squat 3-3-3-3-3then,“CrossFit Open Workout 12.1”As many reps as possible in 7 minutes of:burpeesPost loads and reps to beyond the whiteboard.  3 second pause at bottom of squats.  Burpees on 6 inch bumper plate.BasicsTabata row for calories1 minute restTabata burpees1 minute restTabata ball slams, 30/20lbs 1 minute restTabata box jumps, 20/12″Post reps per movement and total reps to beyond the whiteboard.


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