100128 – Thursday

Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, then Repeat the same WOD, trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!