Main – CrossFit Group WOD

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉
Coaches. Go for an upper body bias.

Bench Press (3-3-3-3-3 (2 count pause at bottom of 1st 2 reps))

On the 2 second pause: DO NOT GO SOFT! Pause strong.

In between the 1st three sets, perform 12 banded pull-aparts

WOD1: 09242014 Run/Thrusters (Time)

3 Rounds for Time of:
400M Run
15 X Thrusters

Rx: 95/65
Perf/Int: 65-85/45-65
Rest 2 minutes, then watch the clock as you will be responsible for keeping time on WOD #2

09242014 AMRAP Burpees (3 Rounds for reps)

3 Rounds of Burpees:
1 Minute on
1 Minute Off