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CrossFit Couitlam WOD – October 1 2013

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Today’s Workout
Warmup
Tabata Hollow Rocks
then:
3 rounds
10 Scap slides
10 Mountain Climbers per leg
10 Walking Lunges per leg

Strength
Take 15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, Split Jerk (from the rack or Clean)

WOD
Three rounds for time of:
10 X Thrusters (135/95)-RX (95-115/65-85)-Perf (45-65/35-55)-Fit
15 X Kettlebell Swings (70/50)-RX (45-50/35-45)-Perf (35-45/25-35)-Fit
20 X Pull-Ups (Assisted)-Perf (Ring Rows)-Fitness

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