Thursday, September 13

Since you all put in some serious work on Wednesday I have scaled back the WOD for Thursday. It was a 20 minute AMRAP from the CrossFit Games Open in 2011, but we're only going to do 12 minutes. I do want you to try to get to the Rx'd weight if you can. Don't worry about how many rounds you get, but pick a weight that allows you to keep moving. Remember, listen to your body and if you need a rest day - take it! You body needs time to recover to get stronger, faster etc... It will literally shut down if you keep pounding it and your progress will stop. That's not our goal! You have all improved so much over the last year, it's been amazing to watch. Let's keep it going! Workout for Thursday, September 13 Warmup Run 400/2 Min Jump Rope 3 Rounds 10 Situps 10 KB High Pulls 1 Wall Walk

Skill Handstand/Handstand Pushup Practice

WOD 12 Minute AMRAP 5 Power Cleans (145/100) 10 Toes to Bar 15 Wall Balls (20/14)