WOD – August 9, 2013

Today is the last day to sign up for the Police and Fire Games CrossFit Competition!  There is a civilian division and a scaled division!

Work Out of the Day

10 minutes to find 1rm Bear Complex

then,

“The Shop Chipper”

For time:

10 deadlifts, 135/95lbs

20 wallballs, 20/14lbs

10 hang power cleans, 135/95lbs

20 kb swings, 53/35lbs

10 front squats, 135/95lbs

20 box jumps, 24/20″

10 push press, 135/95lbs

20 pullups

10 back squats, 135/95lbs

20 burpees

Post load and time to beyond the whiteboard.

Metcon Workout

For time:

800m run

70 situps

60 squats

50 walking lunges

40 ball slams

30 box jumps

20 burpees

10 burpee box jumps

Post time to beyond the whiteboard.

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