Bandit CrossFit WOD–Thursday, December 19, 2013

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Main - CrossFitView Public WhiteboardWarm-upThoracic Spine Barbell Shoulder Smash/Voodoo Floss Hamstring Roll/FlossStrength1: Jerk Balance (4x4 @ 60% of 1RM Clean and Jerk)http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193Metcon2: Metcon (Time)2K Row 800M Run 75 cal AirDyneScore is total time. But, please note time for each modality in notes.