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CrossFit Coquitlam April 23 2013

Jeans WOD

Spenser’s Birthday WOD:

Warm-Up:
3 Rounds or 10minutes
5 Burpees
10 Walking Lunges
20 Double Unders
30m Bear Crawl

Tech:
Work up to a heavy Thruster

WOD:
For Time: (Rx)
25    Sumo Deadlift High Pull (#115/75)
25    Push Press (#115/75)
25 wEighted Pull Up (#25/10)
25 kNees to Elbow
25   Snatch (#115/75)
25   Extensions (Back)
5     Rope Climbs

Performance:
25    Sumo Deadlift High Pull (#75-95/45-65)
25    Push Press (#75-95/45-65)
25    Band Assisted Pull-Ups
25    Knees to Elbow
25    Snatch (#75-95/45-65)
25    Back Extensions
15    Rope Get Ups

Fitness:
25    Sumo Deadlift High Pull (#45-65/25-45)
25    Push Press (#45-65/25-45)
25    Ring Rows
25    Knees Raises or Supine Toes to Bar
25    Snatch (#45-65/25-45)
25    Back Extensions
5    Rope Get Ups

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