December 29th, 2011

CrossFit SW Portland
‎12.29.2011

Thursday

6am,7am and 8:15am class by coach Ann!
5pm class with coach Steve

WOD A or B options
Skill: press

A. Function
Row Sprints:
20 sec @ max effort
Rest on rower 1:40 x 3
(rest 5 min off rower)
20 sec @ max effort
Rest on rower 1:40 x 3

B. Being
4 sets @ game pace:
5 tough thrusters
10 wall balls
25 double unders AFAP
rest walk as long as needed to get 100% out of next set

—————————————————–

59 burpees due for 100 day challengers- break them up if you need to! ; ). Roll and be nice to your shoulders!

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