WOD – October 29, 2013

Come down to the Orleans Arena this Saturday for CrossFit Night with the Wranglers!  Only $15 and a portion of proceeds go to Fallen But Not Forgotten Fund!  Watch your trainers Sheena, Kelly, and Billy complete “Fran” on center ice!  Click here for more info!

Work Out of the Day

Back Squat 5-3-2-2-1-1

then, 

“CrossFit Open 11.3”

As many reps as possible in 5 minutes of:

 

Squat Clean and Jerk, 165/110lbs

 

Post loads and reps to beyond the whiteboard.

.

Basics

For time:

21-18-15-12-9-6-2 reps of –

jumping pullups

pushups

*50′ bear crawl

*50′ burpee broad jump

 

*Complete after each set of pushups pushups.  Post time to beyond the whiteboard.

Posted in:

Leave a Reply

Your email address will not be published. Required fields are marked *