Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front Squat, 4×3 65-70% w/3sec pause at bottom

WOD:
4 rounds for time of:

400m Run
15 Deadlifts (185 lb./105 lb.)
15 Toes to bar

Post loads and time to comments.

____________________

andrew party CrossFit Seven Halloween Social – YOU ARE INVITED!

Its Good to be Bad Costume Party
When: Friday, October 31, 7pm
Where: 3636 Manderly Place, Fort Worth, 76109

Come dressed as your favorite villain! Questions? Text Andrew at 817-658-7212

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Media:
Thursday WOD, October 30, 2014

One thought on “Thursday WOD, October 30, 2014

  • October 30, 2014 at 6:07 am
    Permalink

    Awful showing today, my everything hurts.

    SC: 225#
    WOD: 17:00 rx

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