Friday 1.16.15 WOD

Max Effort Upper

Strength

Shoulder Press (1RM – Strict Press with earthquake bar)
Max weight + KBs hanging from bands
Women: micro bands + 15# KBs
Men: micro band + 25# KBs

WOD

“Legless”
2013 CrossFit Games Friday Night Event
For Time:
27  Thrusters (95,65)
4 Legless Rope Climbs
21 Thrusters
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
**12min Cap
**1 rope climb modification = 1 Rx rope climb
**If you do not complete in 12 min. add 1 sec. for every rep not completed

Extra Credit

Announcements

Saturday, 1.17.15 – Happy Hour and Auction

 

By | 2016-10-20T15:19:02-04:00 January 15th, 2015|WOD|Comments Off on Friday 1.16.15 WOD