WOD 11/18/13

WOD 11/18/13


5 x 5

Back Squat

*Add 5lbs to the weight you did last Monday



"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.


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!