Friday August 19, 2011

CrossFit Eight Six Four


Today's WOD schedule: 4:15p.m./5:15p.m./6:15p.m.


“For to me to live is Christ, and to die is gain.”
-Philippians 1:21


Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen. 
-Winston Churchill


Warm up starts promptly at scheduled times listed above.


WOD - Complete the following for time:


1 x 400 Meter Farmers Walk (AHAP)


Rx'd = 5 Rounds of:


5 C2B Pull-ups 
(Guys - chest to bar) 
(Girls - unassisted and chin over bar)
10 Kettlebell swings (2 Pood - 32kg./1 Pood - 16kg.)
5 Burpee Box jumps (24/20)


1 x 200 Meter Overhead plate carry (45/25)


Train Hard - Train Smart


Look forward to seeing you in the box Friday afternoon!


BE STRONG!
Jay and Janice