14 Oct WOD- Saturday, Oct 15

Martina Tran is our Athlete of the Month for October! Check out Tina’s CrossFit story here.

8:30 am Lite N Tite

“DB Air Air Force”

30 Thrusters
30 2 arm swings
30 Push Press
30 Bent Over Rows
30 Front Squat

With 4 burpee EMOM, start with burpees

Finisher:
Alt. tabata
super/hollow rock

9:30 am and 10:30 am Regular CrossFit
WOD 1:

Death By Double under
-increase reps EMOM
Lv1: 2,4,6…
Lv2: 3,6,9….
Lv3: 5,10,15..
12 min cap
When can no longer complete the given amount of reps in that minute, start back at beginning. Everyone goes for all the 12 min

Strength:

OHS-Every 2 min
5-5-3-3-3

WOD 2:

Death by Pull-ups
Lv1: Jumping
2,4,6,8..
Lv2: kipping
1,2,3…
Lv3: Strict
1,2,3…

The WOD is over after you fail to complete the given amount of reps in that minute

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