WOD Thu. Dec. 13

December 12th, 2012

We will have a specialty class this evening from 6:30pm-7:30pm in addition to our regular classes. This week – Advanced Clean & Jerk – This is for our Level 1/2 members seeking to improve their C+J.  Please sign-up as we have only a limited capacity.


Basics Skillwork: Deadlift
Level 1/2 Strength: Deadlift 2×10 @ 45-55%, 5-3-1+
Level 1/2 Endurance: Row 2k

All levels*
12 Rounds for time of
5 Burpee Pull-ups
10 Dive bomber push-ups
13 Squats

*Those that have been doing CrossFit for 2 weeks or less do 8 rounds.

Happy Birthday Jessica and Katie!