Warm UP:

3 rounds

50 double unders (stretch calfs if you ran yesterday)
20 wall balls
10 Handstand Pushups
15 Back Extension wheelies

Skill:

Work on Jumping

-Box Jumps
-Broad Jumps
-Jump from knees
-Jumping with weights
-Vertical jumps

WOD 11-3-10:

Athletes:

Row 5k

Competitors

Ski 5k

2nd WOD for Competitors:

-in or out of gym.

100 burpees for quality(perfect form, time does not matter) over an object with 180 degree spin while clapping.

CrossFit Mean Streets
Downtown LA

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