Thursday 7-09-15 WOD

When Mandy lifts, nobody moves! 

Thursday 7-09-15 WOD

CrossFit:
A:
3 Rounds of

3 Weighted pull Ups (Find a max weight for three strict pull ups)
Rest 15 seconds
Max strict C2B Pull Ups
Rest 15 seconds
Max Strict Pull Ups

Rest exactly 60 Seconds

Max Strict BB press followed immediately by max push press.

Rest 2 Min and repeat.

*Take time finding your max weighted pull ups for three reps and BB strict press for three reps (clean from the ground). Once you have found your working weight start your sets and pay attention to the clock for your rest periods.

B.
1RFT
200m Run
45 Thrusters 65/95#
200m Run

Fitness:
A.
5 Rounds of
5 Strict Pull Ups
10 KB Push Press

B.
4 Rounds of
10 Wall Balls 14/20# 9/10'
10 Ball Slams 20/30#

C.
200m Run
30 Burpees
200m Run