December 15th, 2011

CrossFit SW Portland
December 15th, 2011
Friday- 6pm Open Gym!

Warm up + Skill + Mob Wod = see board! ; )

WOD A. OR B.

A. Function
On a 20 min countdown timer:
Perform increasing sets of 5 Double Unders Unbroken
Score is highest number achieved
After each set of unbroken sets COMPLETED, perform 8 push up burpees
(I.E. set of 5 unbroken DU, 8 PUB, 10 unbroken DU, 8 PUB, 15 unbroken DU, 8 PUB…etc..)

B. Being
part 1:
Track:
Run 400 m
(70,80,90,70,80,90%)
Rest 3 min after 70%, 4 min after 80% and 5 min after 90%
rest as needed
part 2:
9,7,5 rep rounds for time:
Squat Snatch – 60% 1RM
Muscle Ups

———————————————-
This is going to feel AWESOME…when you are all done!
———————————————-

Friday do 46 burpees – 100 burpees for time challenge!

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