Monday, January 17, 2011

Congrats to CFJ’s Alpha Squad on a come from behind victory at this weekends first annual CrossFit Agoge Dodgeball Championship!

Workout of the Day

Mobility Work:

Shoulder Adduction Stretch
Flexor wad Ball Drill

WOD:
5 Rounds for time of:
7 Backwards Wall Ball
10 Ring Dips

Comp Team Goodies:

Accumulate 2 minutes in an “L” hold (sit or hang)

3 attempts at max double unders (spend at least 5 minutes jumping if you are working on making double unders more consistent)