THURSDAY 11.20.14 WOD

Dynamic Effort Upper
Strength
Snatch Complex (Build to a heavy complex – no misses allowed)
5sec. pull to top of knee +
Snatch w/ pause at knee
WOD
CrossFit Games Open W.O.D. 12.3 (Time)
18min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 TTB
Extra Credit
100 banded face pulls
Thanksgiving Holiday Schedule
• Thursday 11.27.14 –  9am WOD, 10am Flag Football at Radnor Memorial Park
• Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting)
• Saturday 11.29.14 – Regular Schedule Resumes

 

By | 2016-10-20T15:19:40-04:00 November 19th, 2014|WOD|Comments Off on THURSDAY 11.20.14 WOD