WOD Tuesday 11/30

Warm Up
run 400
3x
10 Lunges
10 ring dips
10 pass throughs
10 OHS with pvc

Skill:
Hollows
3x

5 second hold x 8

WOD

"300"
25 pull ups
50 deadlifts #135/95
50 Box jumps
50 Windshield wipers #135/95 (must touch toes to both sides for 1 rep)
50 DB/ KB - Clean and Jerks #35/20 (25 per arm)
25 pull ups

windshield wiper demo:

Floor Wiper Demo from Albany CrossFit on Vimeo.