friday

Friday 29,2013 WOD: anyone not doing 13.4 should do this wod. 25 minute limit. use separate clock if not doing 13.4 and you will want to start at  :25 of each hour (coaches).

70 Burpees 60 Sit-ups 50 Kettlebell swings, 53/35 40 Pull-ups 30 Handstand push-ups

WOD Demo with CrossFit Glevum - video [wmv] [mov] [HD mov]

 

or 13.4 if you need to

 

Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar...