Wednesday October 2, 2013

Posted on Oct 1, 2013 | 0 comments

Happy Hump Day!  Hope everyone is having a great week!

Don’t forget to sign up for our Filthy 50 Partner WOD.  Fun WOD for a great cause!

Strength:

EMOTM – 12 Min.

3 Back Squats @ 50-55% of 1 RM

w/ 3 sec. pause at bottom

 

WOD:

“Farmer Annie”

50-40-30-20-10

Double Unders

Sit-ups

*250m Farmer Carry after each round 45#/30#

 

CrossFit Melt (8am)

WOD:

Same as regular CrossFit

“Farmer Annie”

3 min rest, then

21-15-9

Dumbbell Step ups (Alternating)

Burpees