6SEP13: Warm Up: 400m run Then 3 rounds 3 T2B (no kip) 3 wall walks WOD: AMRAP 20: 15 Wall Ball Sit-ups, 20 lbs 400m Run 15 Push Jerks, 95/65 lbs 1800 Going Away WOD – Jodi who has been the boss at Crossfit KAIA for the past few month and her co-workers are all leaving us. Come out and get a final workout in with her and her unit Partner WOD: 15 Wall Walks 15 Turkish get ups (each arm) 45lbs (bar or dumbbell) 50 meter Overhead walk 185lbs/135lbs 50 Double Unders 50 meter Farmer walk 95/55 dumbbells 30 HSPU 30 Thrusters 135/95 lbs 50 meter Farmer walk 95/55 dumbbells 50 Double Unders 50 meter Overhead walk 185lbs/135lbs 45 Pull Ups 45 Burpees 20 meter box bear crawl (forward/left/right/back) 50 Double unders 50 Tire GHD Situps 50 2-4-1 Wallballs 20 meter box bear crawl (forward/left/right/back) 50 Double Unders
Posted on: Thu, 05 Sep 2013 03:29:54 +0000
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