WOD – October 17, 2012

The Bod Pod will be back this Saturday at SinCity CrossFit starting at 8am!  Also the skin caliper retest will be at 11am!  Put your name on the sign up sheet here to reserve your time!

Work Out of the Day

“Abatte”

For time:

1 mile run

21 clean and jerks, 155/105lbs

800m run

21 clean and jerks

1mile run

Post time to beyond the whiteboard.

Metcon Workout

“Easy Fight Gone Bad”

3 rounds for max reps of:

1 minute wallballs, 20/14lbs

1 minute kb swings, 53/35lbs

1 minute box jumps, 20″

1 minute hand release pushups

1 minute row for calories

1 minute rest

Post scores to beyond the whiteboard.

 

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