WOD Thursday 11-9-14
September 10th, 2014
Amanda Schwartz
WOD – Thursday, 4/9/2014 - CrossFit Brisbane
WOD & TRAVEL WOD:
[A] “Bell”
3 rounds for time of:
85kg (60kg) Deadlifts, 21 reps
15 Pull-ups
85kg (60kg) Front Squats, 9 reps
Skill: 2 min max reps abmat situps
FUNDAMENTALS WOD:
3 rounds for time of:
15 Deadlifts with medicine ball
10 Ring Rows
9 Front Squats with dowel / tech bar
Skill: 2min max reps double unders
COMPETITION TRAINING (Optional):
[COMP A]
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
[COMP B]
Max set Strict Muscle Ups
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