Friday August 19, 2011

CrossFit Eight Six Four

Today’s WOD schedule: 4:15p.m./5:15p.m./6:15p.m.

“For to me to live is Christ, and to die is gain.”
-Philippians 1:21

Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen. 
-Winston Churchill

Warm up starts promptly at scheduled times listed above.

WOD – Complete the following for time:

1 x 400 Meter Farmers Walk (AHAP)

Rx’d = 5 Rounds of:

5 C2B Pull-ups 
(Guys – chest to bar) 
(Girls – unassisted and chin over bar)
10 Kettlebell swings (2 Pood – 32kg./1 Pood – 16kg.)
5 Burpee Box jumps (24/20)

1 x 200 Meter Overhead plate carry (45/25)

Train Hard – Train Smart

Look forward to seeing you in the box Friday afternoon!

BE STRONG!
Jay and Janice