November 8, 2013

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Happy Birthday Sasha H!

CrossFit
Strength: Deadlift 3-3-3-3-3
*Use heaviest weight you can for each set

WOD: “You Wish This Was Flight Simulator”

  • 5  Thrusters (95/65)
  • 10 Thrusters
  • 15 Thrusters
  • 20 Thrusters
  • 25 Thrusters
  • 20 Thrusters
  • 15 Thrusters
  • 10 Thrusters
  • 5 Thrusters

*5 Burpee penalty for every time a set is broken

CrossFit 101

WOD: “You Wish This Was Flight Simulator”

  • 5  Dumbbell Thrusters (Choose Load)
  • 10 Dumbbell Thrusters
  • 15 Dumbbell Thrusters
  • 20 Dumbbell Thrusters
  • 25 Dumbbell Thrusters
  • 20 Dumbbell Thrusters
  • 15 Dumbbell Thrusters
  • 10 Dumbbell Thrusters
  • 5 Dumbbell Thrusters

*3 Burpee penalty for every time a set is broken

Competitor
WOD: Same as CrossFit