Wednesday 9.9.15 WOD

Noel - Ardmore

No Max Effort this week, prepare for “The CrossFit Total” on Sunday

Explosive Strength

Skill Work

5 rounds
30sec. Max Dubs
1min. Rest
**1 burpee penalty for every rep difference from best to worst set
**Score total number of dubs completed each round


“Tequila Sunrise”
10 Rounds
200m Run
3 C2B (evens)
3 Bar Muscle Ups (odds)
30 Dubs (50 singles)
**Modify Bar MUs with jumping or banded Bar MUs

$ Out

3x30sec. Barbel Overhead Static Hold