110713 – Wednesday

  • Big shout out to the Vixen’s class, cost case who last night tackled the 45 minute AMRAP of 400 meter run, patient 20 burpees, and 30x KB Swings (one of the WOD’s we’ll be doing the first week of August as a gym, for the NLI qualifiers). Tough stuff, but you ladies were awesome!!!

Wednesday’s WOD:

All Levels:

A. Snatch Complex x4 sets

3x Power Snatch

3x Behind Neck Push Press

3x Overhead Squat

Then, take 3 attempts at 1RM OHS

B. 5 Min AMRAP

Max Rep Double Unders

-Every time you break, perform 5 ring dips

Level 1 CrossFit

Skill: Overhead Squat

WOD: 4 Rounds, for max reps, 1 min per station, rest 1 min after 3 stations

-Overhead Squat

-V-Ups

-Push Up/Back Extension Combo

Score is total reps completed.