12/10/2012

12/10

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 at 5.30pm North

this is what we're all working for guys...sigh....some day.

WOD
3rds
30 Bear Hugger Squats (holding a plate tight to chest 45/25)
10 Bar Facing Burpees
15 Push Press
A)115/75
B)95/65
C)75/55

rest 2 Min

repeat

AAB extra
5rds
Max weighted Pullups in a min at 70% max
rest as needed

if max is unknown... find it.  (and come more often:)