WOD september 13, 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

Thruster 1-1-1-1-1-1-1

Then,

Death by Thrusters

With a continuously running clock perform:

1 Thruster, 95/65 lbs in the first 1 min

2 Thrusters, 95/65 lbs in the second 1 min

3 Thrusters, 95/65 lbs in the third 1 min

… Continuing this for as long as you are able.

.

Metcon

5 rounds for time:

Run 400m

21 Kettlebell swings 53/35

15 Walking Lunges

9 Burpees

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