11/14/2012 WOD

CrossFit

Warm-Up / Skills

Ring Dips
5-5-5

Ring Push Ups
5-5-5

Metcon

AMRAP 15
10 Box Jumps
20 Air Squats
30 DUs (60 Singles/10 Tuck Jumps)
1 Rope (10 Ring Rows)

Result Type: AMRAP

Walls are knocked down and cleared…looks like it needs some paint some flooring and a nice pull up rig!

6/11/2012 WOD

Skill:

Rope Climbs (Remember Your High Socks)

Strength:

OverHead Squat

2-2-2-2

WOD:

12 Minute Amrap

10 OHSQ (95/65)

2 Rope Climbs