9.10.2012

9.10.12

CFT will be THIS week, on Wednesday
Morning WODs will run as normally scheduled
Afternoon WODs will be extended to accommodate a thorough warmup and all 3 lifts
WODs will be 4:30-6:00 or 6:00 to 7:30! Be here and set a PR!!

Warm Up: 3 cycles
150 m Run
10 Sit Ups
10 Push Ups
10 KB Swings
10 Burpees

For Time:
25-20-15-15-20-25
Box Jumps
10-10-10-10-10-10
Pull Ups

Strength: 5x4 Push Press

Post all scores/times/reps/loads/modifcations to comments.

2 comments:

Phil said...

3 FS to 1 SJ: 5 rds @ 205

17:??
w/ Big Coach
sub 5 MU's for 10 pull ups

Leberknight said...

9:11 w/ a 24" box

Push Press: 1st set at 95, 2nd & 3rd set at 105, 4th set at 115, & 5th set at 125

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