100123 – Sunday

Saturday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

5-5-5-5-5

WOD:

5 Rounds for time

5x Deadlift

10x Burpees

15x Sit Ups

Post load and time to comments.

All Levels CrossFit

Skill:

Deadlift

5-5-5-3-3

WOD:

‘Unbroken’

20 Minute AMRAP

30 ‘Unbroken’ Wall Balls (20/15#)

30 ‘Unbroken’ Double Unders

Post load and scaling to comments.

-First scale the load, then reps.

-Keep the reps the same for each movement if you scale.

-Any pause with the wall ball constitutes a break.

-Sub 3 to 1 single jumps for each double under for this work out only. Still, they must be unbroken!

-Even 5 wall ball and 5 double unders is fine…just keep that technique spot on!

A very different WOD yet again. We are always searching for ways to push you different than the way  before. As you get stronger, your weaknesses get smaller…but then those other weaknesses become even more important to your improvement.

Interesting Fact: Doesn’t get much more interesting than this…

Some of us got together for disco night roller skating:

Dang Adele! Looking HOT!!!

You too Pnutz, you too…