Strength/Skill – Deadlifts 5-5-5-5-5
“Karen”
For Time:
150 Wall Balls…
For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!
Don’t forget to order from the catalog… orders must be in by this weekend. 6 RFT With a partner 800m Run 50′ HS Walk 20 S2OH 115/85 25 Pistols *Scale for HS Walk will be bear crawl or HS hold * *Both partners run, split up remain reps however*
Partner WOD “DT meets Angie” 1 rd DT 155/105 100 Pull Ups 1 rd DT 155/105 100 Push Up 1 rd DT 155/105 100 Sit-up 1 rd DT 155/105 100 squats 1 rd DT 155/105 * Both partners do the rd of DT, split 100’s up however. One person works at a time throughout wod….
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min to complete 3×10 Strict DB shoulder Press 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 3 rounds for time: 30 Alternating DB Snatch 50/35 20 Burpee Box Jump…
Strength/Skill – Mid-Thigh Clean 5×3 Ten rounds for time of: 135/95 pound Deadlift, 15 reps 15 push-ups
Overhead Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Tabata Squats
Strength/Skill – Back Squats Work up to 3RM WOD 5 Rounds for Time of: 10 Back Squats @ 50% of BW 50 Double Unders 10 Walk in/Walk out Push-ups Rest 90 seconds between rounds.