Workout of the Day (WOD)

Thursday 11/12/15

Remember, this Sunday is the first of the extra training classes from 9-11am to get ready for the 2016 CrossFit Open. For more information regarding cost for this special session and getting signed up, contact Erin@crossfitinterbay.com.  The class will be coached by me(Ron).

Strength:
5 Rounds 20 seconds on 20 seconds rest Push-Ups
Then
5 Sets of 3 Reps Weighted Ring Dips
Then
5 Rounds 20 seconds on 20 seconds rest Push-Ups

WOD:
12 Minute AMRAP
5 Power Snatch (Mx 95/65, Rx 115/75, Rx+ 135/95, FB 165/110)
10 Burpees
15 Pull-Ups (FB 5/3 Muscle Ups)

Today's Workout



Tomorrow's Workout