WOD 12.13.10 Monday

THE 6 AM AND 7 AM CLASSES HAVE BEEN CANCELED.

We had a great time at CrossFit Scottsdale on Saturday.  Big Thanks to Tiffany and Skip.  They hit us with this WOD.  It’s a good one.

“3 Girls at the Same Time”

21 Thrusters, 95#/65#
21 Pull-ups
Run 400 m
15 Overhead squats
5 Pull-ups
10 Push-ups
15 Squats
15 Thrusters
15 Pull-ups
Run 400 m
15 Overhead squats
5 Pull-ups
10 Push-ups
15 Squats
9 Thrusters
9 Pull-ups
Run 400 m
15 Overhead Squats
5 Pull-ups
10 Push-ups
15 Squats

*500 m row may be substituted for the 400 m run

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It should be noted that a more efficient push-up is performed with a vertical forearm and while the chest is touching the floor, elbows lying between the 45 and 80 degree angles.

 

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