WOD – October 18, 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

1 rep max thruster

then, 

120821 Mainsite WOD

For time:

15 thrusters, 135/85lbs

200m run

20 thrusters, 95/65lbs

400m run

30 thrusters, 65/45lbs

800m run

 

Post load and time to beyond the whiteboard.

Metcon Workout

“Run Squat”

4 rounds for time of:

400m run

50 air squats

 

Post time to beyond the whiteboard.

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