1
Sep
9.2.11
FRIDAY
"MERRY GO ROUND"
(via CrossFit Apex)
2 Rounds of:
21 Pull Ups
15 Wall Balls…20/14 pounds… 10/8 feet
9 Deadlifts…275/185 pounds
60 Double Unders
9 Power Snatches…95/65 pounds
15 Front Squats…95/65 pounds
21 Push Press…95/65 pounds
200m Run
21 Box Jumps…20/18" box
15 Ring Dips
9 Turkish Get Ups…35/26 pounds
For Time
Duke and Heather
Post time and load to comments
Strength: Shoulder Press
1st set 70% of training max x 3reps
2nd set 80% of training max x 3reps
3rd set 90% of training max x 3 or more reps
**This Saturday we will be doing another Hero WOD dedicated to the 31 members of our armed services who lost their lives on 8.6.11 while on duty in Afganistan**
check out the details here: www.31heroes.com