15
Jan
Monday, 15 January, 2018
![](https://www.crossfitagoge.com/wp-content/uploads/2018/01/2017-10-23-16.43.14-600x399.jpg)
Tawna staying focused during KB Snatches.
Workout of the Day:
Warm Up:
Rowling for Burpees, 3 rounds
2x thru:
6 Hip Extensions, 6 Ring Rows, 6 Kipping Swings
Skill:
Banded Elbow Extension (90 sec each)
Banded Overhead Distraction (90 sec each)
WOD:
3 Rounds for time:
Run 400 M
30 Pull Ups
Cool Down
Double Under Ladder
5-10-15-20-25-30-35-40