6/26/2012

6/26/2012

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

Foundations/Beginner Session at 5.30pm North

Gen WOD
Last Done on 8/16/2011
3rds
20 Pullups
15 Ringdips
Run 400 M

then, max burpees in 30 seconds

AAB
WOD 1
4 min AMRP
10 Back Ext holding a 45/25lb plate
10 GHD situps (touch the plate)

WOD 2
4 rds
50 DU
Run 200 M
9 min cuttoff

WOD 3
5 min AMRP
10 HSPU
10 Pistols

WOD 4
Push Dog Sled 200 M 90/45

Do them all and score them all.  Take all the time needed in between to rest