100512 – Wednesday

It’s just how we roll. We’re not done until everyone’s done. It’s what separates a gym from a community.

Tuesday’s WOD’s:

Level 1 CrossFit

Skill: Front Squat

WOD: For time.

1,000 Meter Row

50x Front Squat

30 Pull Ups

Post load and time to comments.

All Levels CrossFit:

Skill: Overhead Squat

Skill Set: To be done either before or after your heat is complete.

3 times through

A) L-Sit: Accumulate 30 seconds total

B) Glute Ham Raises x 6

C) High Speed Double Unders x 25 (or spend this time to continue to work on double unders)

WOD: For time.

1,000 Meter Row

30x Overhead Squat (135/85#) Scale weight as needed.

1,200 Meter Run

Post load and time to comments.