Crossfit Cape Cod Friday January 15th 2016 WOD

Crossfit Cape Cod

1-15-16

Strength

split jerks

work up to a heavy single not a max

focus on speed under the bar

Metcon

21-15-9

kb 70#/53#

front squats 135#/95#

optional

emom 14

Odd 5mu

even 20 pistols

Check out this Wodapalooza link to watch coach Mason and some of the other Best Athletes on the planet killing it in Miami.