WOD 11/18/13

WOD 11/18/13

Strength

5 x 5

Back Squat

*Add 5lbs to the weight you did last Monday


WOD

"Hope"

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Burpees

Hang Snatch (75/45)

Box Jumps (24" for guys and ladies)

Thrusters (75/45)

CTB Pull Ups


*Last time we did this WOD was 9/25/13http://www.crossfitiii.com/092513


WOD Demo (Strategy from the best)

 

CrossFit for Hope! 

http://hope.crossfit.com/cures