Friday, Nov. 29, 2013

2013 Thanksgiving WOD Awkward Family Photo pose

Prowler sprints: Team Kehau vs Team Frank (I think we all know who won)

SCHEDULE REMINDER: There will be no 6 a.m. class today (Friday)

112913 WOD

A. 3 rounds NFT

100-meter run

10 oblique side bends with kettlebell (5/side)

10 hollow rocks

10 Supermans

10 kips

B. Deadlift – Wendler week 4; month 2 [ DELOAD ]

40% x 5

50% x 5

60% x 5

C. In 3:00

Run 200 meters

5 pull-ups

10 power snatches

ME burpees

Three rounds, resting 1:00 between each. Score is total burpees.

>> On-Ramp

In 3:00

Run 200 meters

5 ring rows

10 hang power snatches

ME burpees

Three rounds, resting 1:00 between each. Score is total burpees.

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STARTING CROSSFIT AFTER AGE 60

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