Monday WOD

Happy New Year! Let's make 2017 amazing!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
The Intramural Open is coming! Team Captains have been chosen and names have been picked! Check out the whiteboard in the big room!
 
Warm-up
 
Weightlifting
20 Minutes
Snatch Grip Push Press (2-2-2-2-2)
From Rack
2 Options:
A. Find a weight and Stay there
B. Add weight each time and work to a heavy double

Hold and Pause at the top of each rep, Do not just press out and drop.

 
"WOD" Workout Of The Day
20 Min Cap
 
"LinchPin Test 6" (Time)
4 Rounds for time of:

21 Wallballs RX 20/14
18 Pull-ups
15 Kettle Bell Swings RX 53/35
12 Handstand Push-ups

Sub: Jumping Pull Up or Ring Row w/ Feet Raised
Sub: Pike Press

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