100114 – Thursday

Wednesday’s WOD’s

Level 1 CrossFit

Skill

Overhead Squat

WOD

20 Minute AMRAP

10x Overhead Squat

20x Kettlebell Swings

Post load and rounds completed to comments

All Levels CrossFit

Skill

Box Squat

5-5-3-3-3

WOD

“Football Gone Bad” (from crossfitfootball.com)

Three 1 minute rounds for time:

1. DB Thrusters
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

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