Thursday, January 13, 2011

Friday January 14, 2011

WOD:

3 Rounds for Time:

50 Double Unders
40 GHDs
30 Knees To Elbows (KTEs)
20 Box Jumps (24/20)
10 Thrusters (95/65)


Sectionals:

Squat Clean
5-5-5-5-5

Separate these WODs by 3+ hours

For Time:

Row 1K
50 Tire Flips with Jumps
Row 1K

2 comments:

Unknown said...

135-145-150-155-165

14:00

centurion_crossfit forthood said...

135-145-155-165-185

METCON: 14:32