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August 7 2013 WOD – CrossFit Coquitlam

brad

So…did you know we have a lounge? We’ve accumulated a big screen TV (Thanks Kyle!) a couple of sofas and recliners and an XBox. The lounge is located on the mezzanine and you are all welcome to it whenever you want.

Today’s Workout
Warmup
3x or 10:00
2 forward rolls => box jump snake (coach will set-up a box jump course.) => 2 cartwheels => agility ladder => balance beam bear crawl => basic dot drill x 10 (there and back only) => 50-meter back pedal => 50-meter side shuffle

Strength
Get warmed up, then take 8 attempts to hit a 1 RM Snatch (Squat, Split, Power or Muscle)

WOD
Four rounds for times of:
5 X Thruster (135/95)-RX (95-115/65-95)-Perf (45-65/25-55)-Fit
10 X Kettlebell Swings (70/50)-RX (50/45)-Perf (35/25)-Fit
20 X Double-Unders (3:1 Singles:Doubles)
Rest 90 seconds

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