WOD Sat. Jun. 23

June 22nd, 2012
by:

Free Intro Class at 10:00 am. Please show up a few minutes early to complete some paperwork.

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TEAM WOD

“There and back again!”
In teams of 3 complete relay races.
Full description of WOD given during class!
(Sorry, you’ll just have to come to see this one.)

INDIVIDUAL WOD
Level 1/2 (Basics)
CF Open 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps (Basics do burpees versus thrusters throughout this WOD)
3 Chest to bar Pull-ups (Basics do regular or assisted pull-ups instead throughout this WOD)
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.