WOD – October 15, 2014

Click Here to Register for Femme Fatale Ladies Throwdown!

 Click Here to Register for Nevada’s Strongest CrossFitter!

We have gymnastics class tonight at 630pm!

Work Out of the DayBack Squat 5-5-3-3-3-1-1-1-1then,In teams of 2 for time:30-20-10 reps ofthruster, 95/65lbschest to bar pullupsPost loads and time to beyond the whiteboard.  While one athlete completes thrusters, the other hangs from bar.  While one partner completes pullups, the other holds bar in front rack.  They may switch as often as necessary.BasicsAs many rounds as possible in 20 minutes of:5 medicine ball cleans, 20/14lbs10 pushups15 walking lungesPost rounds completed to beyond the whiteboard.


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