091120 – Friday

Thursday’s WOD

All Levels CrossFit

Skill:

Kettle Bell Fun

  • 180 degree turns
  • Figure 8
  • Back to Heart

WOD:

Tower of Power…Back Squat Edition ūüôā

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:¬†¬†¬†¬† 135# men/ 85# women¬†¬†¬†¬†¬†¬† Point value for each rep: 1
  • Round 2:¬†¬†¬†¬† 185# men/ 115# women¬†¬†¬†¬† Point value for each rep: 3
  • Round 3:¬†¬†¬†¬† 225# men/ 145# women¬†¬†¬† Point value for each rep: 7
  • Round 4:¬†¬†¬†¬† 185# men/ 115# women¬†¬†¬†¬† Point value for each rep: 3
  • Round 5:¬†¬†¬†¬† 135# men/ 85# women¬†¬†¬†¬† Point value for each rep: 1

Scale weight appropriately.

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Interesting Fact: If you have three quarters, four dimes, and four pennies, you have $1.19. You also have the largest amount of money in coins without being able to make change for a dollar.