5/31/2012

5/31

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6..30

Foundation/Beginner session at 5.30pm North

WOD for everyone (This is part of your warmup...this will be nixxed at 20 min after)
20 reps Back Squats
To be done unbroken... if you were successful last week, add at least 5%.  If you failed last week... well, no one did to my understanding.  So go bigger

then

General WOD only
Last Done on 8/12/2011
10 rds
15 squats
15 Situps
3 Wall Climbs


AAB alt WOD
Warmup
30 Halting Deads
20 Halting Deads to Full Extension (tippy toes and I dunnos!--shoulder shrugs)

Deadlifts
5 reps at 70%
4 reps at 75%
2 reps at 80%

10 min workout
Buy in:
30 HSPU
30 WallBalls
30 GHD Situps
20 HSPU
20 WallBalls
20 GHD Situps
10 HSPU
10 WallBalls
10 GHD Situps
then
With time remaining, As many DU as possible