WOD 12/30/13

WOD 12/30/13



"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.


Power Snatch (75/45)

Box Jumps (24" for guys and ladies)

Thrusters (75/45)

CTB Pull Ups

*Last time we did this WOD was 11/18/13 http://www.crossfitiii.com/wod-111813

WOD Demo (Strategy from the best)


CrossFit for Hope! 



Skill Work and/or hit your goal on the goal board if applicable