100709 – Friday

Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Thruster

WOD:21-15-9

Push Ups

DB Thruster

Sit Ups

Jumping Squats

Level 2 CrossFit:

Skill: DB Snatch

WOD: 21-15-9

DB Snatch

Renegade Man Maker

Sit Ups

All Levels CrossFit:

Skill:

2x 400 meter run

rest 2 minutes, then

Max Effort L-Sit Hold

WOD: 21-15-9

DB Snatch

Renegade Man Makers

Sit Ups