Thursday

WOD

Volume Training

Pick a skill to work on and do 2-3 reps every minute for 1o Minutes

*Sorry Guys!  Lots of Pull-ups this week… 

CrossFit Opens WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…

RX: 100/65# Thrusters
MOD: 75/45#  Regular Kips

Level 1

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Wallball
3  Pull-ups
6 Wallball
6  Pull-ups
9 Wallball
9  Pull-ups
12 Wallball
12 Pull-ups
15 Wallball
15  Pull-ups
18 Wallball
18  Pull-ups
21 Wallball
21 Pull-ups…

CoolDown

Quad and Lat Roll-fest

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