September 14th, 2011

CrossFit SW Portland
Wednesday’s WOD: September 14, 2011
WEDNESDAY


Skill: rope climb

WOD 1: option

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

OR

WOD 2:

FRIDAY 090403

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Cash Out:
Mob WOD:

4 X 25 GHD

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