Wednesday, September 5, 2012

Here's some heads up on Saturday's WOD.
Bottom left of page 44 in your CrossFit Beaufort WOD Book!!

Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Good Mornings
Wall Squats
    
WOD
12:00 AMRAP
  5 Thrusters 95/63#
10 OH Squats 95/63#
15 Sit-ups (Scale up to Medball or GHD)

MOD (your choice Run or Row)
Run: 3 x 800m with 2:00 rest between
   or  4 x 400m with 1:00 rest between
Newer Athletes jog/walk 3 x 250m with 2:00 rest

Row: 3 x 1000m with 2:00 rest between
   or   4 x 500m with 1:00 rest between
Newer Athletes row 3 x 250m with 1:00 rest

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