WOD September 12, 2013

Remember the 2 Day Vanquish Olympic Lifting Seminar will be down at the main gym on October 12th and the 13th.

The Vanquish Seminar is the newest and most enhancing seminar in the CrossFit Community!  The foundations and techniques you will learn will forever change your perception of elite athletes and how to elevate your performance.  Knowledge is power, and the power in CrossFit comes from a deep Olympic lifting foundation.

Click Here to Register Now!

OR

You can register at Down at SinCity CrossFit Main

Date:  October 12th and 13th – 830am to 530pm both days

Cost:  $225 includes T-shirt

First 12 to register will receive 2 hours of small group training with coach Henry!

 Workout of the Day

 

5 rounds for time:

30 Double unders

9 Power snatches 95/65

5 Burpee box over 30/24

1 Legless rope climb

Run 400m

Post times to beyond the whiteboard

* Scales for double unders will be: 1/2 reps, then singles x2.

* Scale’s for legless rope climb will be: 1 regular rope climb, then 5c2b pull-ups, 10 strict ring rows, 15 kipping ring rows  

.

Metcon

20 min AMRAP of:

20 Jump rope

10 Pushups

20 Jump rope

10 box jumps 24/20

sprint 100m

 

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