12/2/13 WOD

bring a friend

If you didn’t notice these little flyers in the crossfit area, now you do.  Bring a friend, not to try and kill them but if they have always been interested but never tried it. If they join you get a month for free!


A.  Box Squat x 3,3,2,2,1,1,1,1

-build each set to your heaviest possible, box set at parallel.

B.  3 Rounds for time of:

Run 400 m

15 Thrusters-95/65

15 Pull-ups



A.  12 min to work to a heavy Hi-Hang Snatch

(shoulders behind bar, start roughly 3-6″ below hip)

* Do not work to a maximal attempt focus on speed under and perfect attempts, no misses.

B.  3 Rounds for time of:

Run 400 m

15 Thrusters-115/75

15 C2B Pull-ups





Posted on: December 1, 2013admin

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