11/14/2012

11/14

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

WOD

Run 400M
21 S2OH
21 Pullups
Run 400
15 S2OH
15 Pullups
Run 400
9 S2OH
9 Pullups
Buy out
2 Min of Wall Sits

AAB Alternate
5-5-5 Shoulder Press
3-3-3 Push Press
1-1-1-1 Jerk (Jerks must begin in a Front Squat (clean) rack position - then repositioned - before jerk

4rds
10 Twoofers
10 C2B Pullups