WOD, August 16, 2013

Attention! The gym will be closed this saturday but you can go down to the main gym on Wigwam and Gibson between 10-1pm for your make-up workout. Check out www.sincitycrossfit.com for directions and other information.

Workout of the Day

“The Chief”
For 5 cycles,
AMRAP in 3 mins of:
3 Power Cleans, 135/95lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.
http://www.youtube.com/watch?v=zQYytBQcOJo
Metcon
4 Rounds for Time:
Run 400m with wallball 20/14
21 Wallballs 20/14
15 Situps with ball 20/14
9 OH Walking Lunges with ball 20/14
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