CrossFit

Monday 4th October 2010 – WOD

Great way to spend a Sunday with the Crew!  Oh and meal is for 5 people…
Buy In

400m run / 500m row / 50 DU
5 slow squats
5 dead hang pullups or chest to bar pullups
7 pushups
5 back squats

Skill

Pick a squat
Back/front/ OHS
3-5-7

WOD

21-15-9
thrusters
box jumps