Thursday Sept. 12, 2013

Posted on Sep 11, 2013 | 0 comments

Hello and Happy Thursday! Awesome to see everyone working so hard during yesterday’s “9/11″ WOD….let’s keep on with that intensity!

 

Skill Warm-up:

3 Rounds not for time:

3 Wall Walks

100 ft. “Waiter Walk” w/ plate (both right and left arm)

10 Burpee to plate (work on speed)

 

WOD:

 

15 Squat Cleans 155#/105#

30 Pull-ups

12 Squat Cleans 155#/105#

24 Pull-ups

9 Squat Cleans 155#/105#

18 Pull-ups

6 Squat Cleans 155#/105#

12 Pull-ups

 

CrossFit Melt!!! (8am and 7pm)

Tabata round of the following exercises:

Pull-ups

Ball Slams

Goblet Squats

Wall Ball Sit-ups

Dumbbell Rows

Rest 1 Minute after each exercise

Score is total of lowest # for each exercise.