WOD Thu. Aug. 23

August 22nd, 2012

Basics Skillwork: Wallball, Indian Situps
Level 1/2 Test: Max box jump height. Everyone starts at 12″. Then 16″, 20″, 24″, 28″, 30″, 32″, 34″, 36″, 38″, 40″, 41″, 42″, 43″, 44″ and +1″ until nobody can successfully complete jump.

All levels
“Navata Tabata” – Happy Birthday Al
Perform the following sets with 23 seconds of work and 8 seconds of rest.
(Yes, 23s work and 8s rest is correct.)
8 Sets of Wallball M=20#/W=14#
8 Sets of Box Jumps M=20″/W=16″
8 Sets of Indian-Situps
8 Sets of Burpees
5 Sets of One-legged Squats (Basics: Do reg. air squats)

Happy Birthday Al! Thank you for all you’ve done for FTX CrossFit. Your design work has given us an awesome professional image. Your word-of-mouth advertising has been much appreciated. You’ve been great at encrouraging other members to give it their all. Thanks for being a part of the team!