Tuesday October 1, 2013

Happy October. Can you believe it! October is Breast Cancer Aweareness Month.  We’ll be doing the CrossFit WOD Grace on Friday which will be in support of this cause.

Also Lurong WOD 4 will be on Wednesday

Endurance/Skill Day
For Time: 1 Mile Run
* 12 minute cap

10 min to complete the pull up/dip complex
3 strict pull ups
3 strict ring dips
3 wide grip strict pull ups
3 strict dips
3 narrow grip strict pull ups
3 strict dips
3 reverse grip strict pull ups
3 strict dips
3 mixed grip strict pull ups
3 strict dips
3 mixed grip strict pull ups
3 strict dips
3 strict pull-ups
3 strict dips
*do weighted if u can

15 Minutes
OTM 1 Hang Squat Clean + 1 Jerk, increase weight as you can, at the end of the 15th minute you should be close to your max, if not establishing a new max

Cool Down
Spend 5 minutes working double or triple unders