131204 Wednesday
Day 3WOD 131204 warm-up – Coach’s Choice -5:00-8:00 to build a 5 rep thruster-men – no heavier than 185women – no heavier than 125 AMRAP in 20:00 of:15 pull-ups6 deadlifts15 box jumps, L1 – 20”, Rx’d – 24”, SK – 30”6 thrusters
December 2013
131203 Tuesday
Day 2WOD 131203 warm-up – Coach’s Choice stone work…8:00 to work up to a comfortable 3 rep stone to shoulder2:00 rest EMOM for 14:00 of:on the evens – 7 hand release burpeeson the odds – 3 stone to shoulder @ 10:00…AMRAP for 7:00 of:5 t2b or k2e10 wall balls
131202 Monday
Day 1WOD 131202 warm-up – Coach’s Choice (see levels… barbell levels are the same for the strength segment & the 21-15-9)0:00-1:30 – 20 snatch grip deadlifts, 1:30-3:00 – 5 hang power cleans3:00-4:30 – 15 snatch grip deadlifts, 4:30-6:00 – 10 hang power cleans6:00-7:30 – 10 snatch grip deadlifts, 7:30-9:00 – 15 hang power cleans9:00-10:30 –
131201 Rest Day
RedShed Rest Day Happy Birthday JoeG!!! Not to take away from JoeG's birthday…. but we need confirmation on SnowBrawl Teams… send your team and shirt sizes to redshedcrossfit@gmail.com (there will be women's cut shirts) Thanks!
