WOD Monday July 13/09

(Can it be?!?! Dawson doing the Crab Walk in his warm-up?!?!)

WOD

Front Squat
5-5-5

Then choose 2 of the following:

AMRAP in 8 min

3 Parallette Pass Through
9 Double Unders

AMRAP in 8 min

10 DB Thrusters
10 DB Step Ups

AMRAP in 8 min

100 M Sprint
10 KB Swings

*There will be no 530 Class on Friday as we are headed to the CrossFit Ontario Challenge*

6 comments:

Sandra said...

I missed Fridays surprise WOD - what was it?

Thanks Stella for your encouragement during the Front Squat...... I'm still stretching......scrunchy face!
:)

Foisy said...

Andrew, are these friends of yours at the start of this video? 2009 crossfit games

http://media.crossfit.com/cf-video/CrossFitGames09_Day1Highlights.mov

Linds said...

Friday's WOD was 5 deadlifts, 5 burpees..AMRAP in 10 minutes, Part 2 was 21-15-9 of a run/pull ups!

Sandra said...

Thanks Linds ..... to bad I missed deadlifts :(

Andrew said...

hahah great vid eh foisy ... sums up crossfit kingston quite nicely i think! Train hard and drink/party hard MOTHERFUCKERS, HAHAHAHA

Dawson said...

RA RA RA MO FOS!!!