Saturday-August 18, 2012

See anyone you know in the background?

warm up

100m run

1 minute rest

200m run

1 minute rest

100m run

then...

8 spidermans

4 pass throughs

2x

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Westside

Box Squat drop sets / 10" box

3 total sets

2 reps

drop 1 band

15 seconds rest

2 reps

drop 1 band

15 seconds rest

2 reps

*rest as needed between sets

**please have coaches help you with set up

Olympic

Deficit Snatch

5 sets x 1 rep @ 85%

Running
1 mile run
5 minutes rest
1 mile run

WOD

-7 thrusters (115lbs/85lbs)

-400M run

5 rounds

*WOD courtesy of CrossFit Pori

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