Wednesday – 112013

(Coaches Marco and Gracey from the SOTF last week)

Philippines Relief WOD
This Saturday for team WOD, we will be doing the Philippines Relief WOD created by King Crossfit. This will be a fundraising effort with all donations going towards helping the victims and citizens of the Philippines who were impacted by the deadly typhoon. Any donation whether big or small can help. Everyone is welcome, including basecampers!

Skills Practice : Rope Ascents
Practice 2 rope ascents during warm-up

Warm up all movements and loads for the WOD

WOD : Five rounds for time of
Run 400 meters
345/225 pound Deadlift, 1 rep
185/135 pound Squat clean, 3 reps
185/135 pound Push jerk, 5 reps
10 Burpee Dead Hang Strict Pull-Ups
(Time cap : 40 min)
*Coaches to scale athletes accordingly

BC WOD : Five rounds for time of
400 m run
10 KB Swings(24/16)
15 Med Ball Clean-to-Wall Balls(20/14)
20 Sit-Ups
(Time cap : 40 min)