If you haven't yet, please check your email for more information.
You can always find WODs at CrossFit.com or comptrain.co
If you need help understanding movements or you need ideas to scale movements, we are still here and you have our numbers.
“Opposite Day”
30-20-10:
Single Arm Alternating Power Snatches
Pushups
10-20-30:
Single Arm Alternating Dumbbell Hang CJ
Burpees