10/3/2011

10/3

CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

***HEADS UP TEAM, ALONZO WILL BE HOSTING A MOBILITY CERT NEXT SAT FROM 9.30 TO 11.30.  THERE IS NOT COST.  GREAT CHANCE TO LEARN HOW YOUR FLEXIBILITY IS AFFECTING YOUR WODS, AND HOW TO IMPROVE IT***

AAB Warmup (15 min)
OH Squat
2-2-2 @80%+

WOD
1/2 the Filthy 50
Run 800 M
1/2 the Filthy 50

AAB
10 MU
or
20 Strict PU
and
20 HSPU (strict)