Monday December 3, 2012

Announcement for those who are interested in competing, Crossfit style!  Today registration opens at 9am for Crossfit Eminence’s Winter WODfest.  This is a 2 day competition, January 26-27, and WILL sell out fast, so register if interested!  For details, please see:  http://www.winterwodfest.com/

Strength: Clean & Jerk: 10×1 @ 80-85%, Rest 30-45 seconds

WOD
For time:
Run 800m
18 C2B Pullups
9 Hang Squat Clean to Thruster (135/95)
Run 400m
14 C2B Pullups
7 Hang Squat Clean to Thruster (135/95)
Run 200m
10 C2B Pullups
5 Hang Squat Clean to Thruster (135/95)

Cool Down:
2 Rounds
15 GHD Situps
100ft Walking Lunges