Wednesday – 091113

(The original 7 pm crew hanging out post-WOD)

*7 am class is on!
Mobility/Joint Prep : Hip Flexors, Hamstrings, Shoulders
Skills Practice : All movements in WOD
WOD : “The Don”
For time:
66 Deadlifts, 115/85 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 24/16 kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 75/55 pounds
66 Wall ball shots, 20/14 pound ball
66 Burpees
66 Double-unders

BC : “The Don Jr.”
For time:
40 KB Deadlifts, 24/16 kg
40 Box jump, 24/20 inch box
40 Kettlebell swings, 24/16 kg
40 V-Sits
40 Sit-ups
40 Pull-ups
40 KB High Pulls, 24/16 kg
40 Wall ball shots, 20/14 pound ball
40 Burpees
40 Double-unders