10/29/13 WOD

Is today your day?

Is today your day?

Barbell:  Strict presses, 5-5-3-2-(3-3-3)  Use a heavier weight for the final sets of 3 than you did last week…

WOD: CrossFit Games Open 11.4, Complete as many rounds as possible in 10 mins of:

  • 60 Burpee (Bar Facing)s
  • 30 Overhead Squats, 120/90 lbs
  • 10 Muscle Ups (we will sub bar MUs, or pull-ups/ring dips if you cannot do ring MUs)

Beginners will do:

  • 20 Burpees
  • 15 air squats
  • 10 pull ups (what ever variation you are able to consistently do with good form)

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