Wednesday, July 18, 2012

Mobility
Dynamic

WOD
Depending on your level of friskyness today, chose 1 of the following.

I. For Time:
30 x Overhead Squats (95/65lbs)
30 x Pull-ups (C2B)
30 x Power Snatch/G2OH (95/65lbs)
30 x Toes-2-Bar/Knees-2-Elbows
30 x Sumo Deadlift High-Pull (95/65lbs)
30 x Air Squats
30 x KB Swings(45/30)

II. 2 Rounds for time of:
15 x Overhead Squats (95/65lbs)
15 x Pull-ups (C2B)
15 x Power Snatch/G2OH (95/65lbs)
15 x Toes-2-Bar/Knees-2-Elbows
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Air Squats
15 x KB Swings (45/30)

III. 3 Rounds for time of:
10 x Overhead Squats (95/65lbs)
10 x Pull-ups (C2B)
10 x Power Snatch/G2OH (95/65lbs)
10 x Toes-2-Bar/Knees-2-Elbows
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Air Squats
10 x KB Swings (45/35)

Cash Out
Coaches Choice

Crossfit Endurance

If you have been following the Crossfit Endurance on these posts, we are going to try following the Crossfit Endurance site. The link is on the right.