Thursday [10/10/13]: 6:00AM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

View Public Whiteboard

1st: Warm-up (No Measure)

2 Rounds:
21 Sit-ups
18 Push-ups
15 Good Mornings
12 KB Swings
9 Goblet Squats
6 Box Jumps
3 Pull-ups

2nd: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Lurong WOD 5- Ascending and Descending Ladder (Time)

10- Power Snatches (115/80 lbs)
20- Pull Ups
30- Box Jumps at (24/20 inches)
40- Kettle Bell Swings at (53/35 lbs)
30- Box Jumps at (24/20 inches)
20- Pull Ups
10- Power Snatches (115/80 lbs)