100715 – Thursday


Some of the Big Dawgs crushing a 2K row! Great work guys.

Wednesday’s WOD’s:

Level 1 CrossFit

Skill: Front Squat

WOD: 15 Minute AMRAP

10x KB Front Squat

10x KB Swing

5x Pull Ups

All Levels CrossFit
A: 800 meter run for time.

B1. Split Jerk: 5-5-3-3-3

B2. Max Reps Strict Pull Ups -2 (2 less than true max effort each time)

C. 1 minute Max Efforts. 3x through for max reps + cal.

1 minute Row for calories

rest 30 sec

1 minute Knees to Elbow

rest 30 sec

1 minute Burpees

rest 30 sec

Post total reps + cal to comments.