WOD 10/22/13

WOD 10/22/13


*Don't forget that Costume Week starts this Thursday! Again, here are the themes each day. :-)

http://www.crossfitiii.com/costume-week-1024-1031


Warm-Up

600m Row

Clean (Burgener) Warm Up


Strength 

3 Rounds of: (We'll take about 20 mins here)

5 Power Cleans

5 Hang Cleans

5 Hang Squat Cleans

5 Squat Cleans

*First 2 Rounds - 65% of 1RM Clean

  3rd Round - 75% of 1 RM Clean


WOD

8 min "Cindy"

AMRAP in 8 Mins of:

5 Strict Pull Ups

10 Push Ups 

15 Squats


Finale 

Deep Stretching and Mobility