8/14/2012

8/14

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

***We will not be doing at HOA tryout wod on Friday Night.  more news to come.

WOD
Sets of 10-9-8-7-6-5-4-3-2-1
Thrusters
Burpees
then
run 800M
A)115/75
B)95/65
C)75/55

AAB
7 Min AMRP
5 Thrusters
30 DU
rest 3 min
3 min AMRP
5 Thrusters
30 DU
135/95

AAB after
80 ft of HS Walks