Wednesday

548424_495407503804344_1537723150_nCongrats to Coach Bubba for qualifying 9th in the world in the Masters Category for the Crossfit Games!!!

WU
5 min Row, Dyne or Run

5 Min Circuit
5 Jumping Squats
5 Pull-ups
5 Push-ups

WOD
7 mins

Even Minutes = Max Rep Squat Snatches 95/65#
Odd Minutes= Max Rep Bar Muscle-ups

Total Reps is Score.

Movement Hierarchy
Bar MU> Ring MU> Chest to Bar PU > Kip > DH > Ring Row
Squat Snatch > Hang Snatch > OHS

Challenge Yourself!

then

Row Rely (Teams of 3)
 200m, 150m, 100m, 150m, 200m

Winning Team exempt from 20 plate burpees

Challenge

3 x Max Rep Ghetto GHD sit-ups 1 min rest between.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s