7/26/2011

7/26
CrossFit 540 North:5.15,6.15,7.15,12,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Warmup
From Ground to OH...Heavy

WOD
Sets of 21-15-9
HSPU
Front Squat
MU option of 2 Strict Pullups and 2 Ring dips per... or 42-30-18

A)No matt, 115/75, blue band
B)2 matts, 95/65, Green band
C)Inverted Box, 65/45,Black band

AAB Wod
Sets of 9-7-5
MU
HSPU
Snatch (option Front Squat for scale)
A)125/85, no matt, mu
B)105/65, 2 matt, Blue bands
C)75/45, inverted box, Green band