August 2013

Saturday 08/24/2013

Team WOD “Christine relay” 3 Rft 500M row 12 Bodyweight deadlifts 21 box jumps 20′ partner a. will begin, partner b. will start when partner a. has finished all 500m. Partners can not pass the other in front of them.

Friday 08/24/2013

Fitness Open 13.3 complete as many rounds and reps as possible in 12 minutes of: 150 wall ball shots 90 double unders 30 muscle ups The scale for double unders will be double under attempts! yes that means no single unders! The scale for muscle ups will be 20 pull ups/20 push ups.

Tuesday 08/20/2013

“Gwen” 1. 15-12-9 Clean and jerks unbroken touch and go heaviest possible. can rest between rounds but can not put bar down during set. not for time about 5 minute rest 2. 21-15-9 SDHP 95/65 push press 95/65

Monday 08/19/2013

“Fran-tastic-voyage” for time 21 calorie row 21 thrusters 95/65 15 calorie row 15 thrusters 9 calorie row 9 thrusters then no rest 45 pull ups