GymCore CrossFit WOD Friday, Dec. 16, 2011

New OHS PR for Dave K. 190 lbs. Also congrats to Amy G. 100 lbs (PR)

Strength: 7×3 Box Squats

WOD: Nate   (Also known as: HOLY EARMUFFS!)
AMRAP 20 mins.
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

Stretch/Foam Roll