Wednesday October 9, 2013

Posted on Oct 8, 2013 | 0 comments

Skill/ Warm up:

3 Rounds Not for Time

5-8 Strict Pull Ups

12 Alt. Dumbbell Rows

12-15 GHD Sit Ups

 

WOD:

4 Rounds for Time

15 Deadlifts 225#/155#

15 Handstand Push Ups

30 Double Unders

400m Run

 

CrossFit Melt: (8am)

90 sec. Jump Rope

40 Squats

40 Push Ups

40 Sit Ups

90 sec. Jump Rope

30 Squats

30 Push Ups

30 Sit Ups

90 sec. Jump Rope

20 Squats

20 Push Ups

20 Sit Ups

90 sec. Jump Rope

10 Squats

10 Push Ups

10 Sit ups

90 sec. Jump Rope