November 20, 2013

0

Happy Birthday Keith G, Josh H, and Rob M!

CrossFit
WOD: For Time
200 Double Unders
Deadlift 9000lbs/7000lbs
75 Thrusters (45/33)
*# of deadlifts will be determined by weight you put on the bar. Once the WOD starts, weight remains the same.
*You may partition the reps any way you want to.

CrossFit 101
WOD: For time
21-15-9
Burpees
Kettlebell Swings (53/35)
Box Jumps (24/20)

Competitor
Strength: Coach’s Choice
WOD: 3 Rounds for Time
500m Row
12 Overhead Squats (115/75)
50 Double Unders