091210 – Thursday

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Learning the Kip & Kipping Pull Ups

WOD:

15 minute AMRAP

3x Burpees

6x Overhead Bumper Plate Walking Lunge

9x KB swing

Post rounds completed & load to comments.

All Levels CrossFit

Skill:

Learn the Kip for Kipping Pull Ups, or Max Set of Pull Ups

WOD:

1000 meter Row, then (just row it 1x)

30-20-10

Sit Ups

Back Extensions

Wall Ball

Post time & load to comments.

Interesting Fact: Americans consumed over 3.1 billion pounds of chocolate in 2001, which is almost half of the total world’s production. www.paleoblocks.com

Welcome to the family, Rane! Awesome job on your swings and your 315# Deadlift! Not a bad first day at all!!!

See you all Thursday for something completely different!