Big Thompson CrossFit WOD 15.10.13

CrossFit

Strength/Skill

Deadlift 3×1 @ 95%

W.O.D

21-15-9

Deadlift 225/155

Ring Dips

Boot Camp

W.O.D.

(7:30 am, Tues./Thurs.)

            10 Yard Ladder (30 minute time cap)

Minute 1 run 10 yards, rest the remainder of the minute

Minute 2 run 20 yards, rest the remainder of the minute

Minute 3 run 30 yards, rest the remainder of the minute

Minute 4 run 40 yards, etc

Minute 5 run 50 yards, etc, etc

Continue until you cannot complete

Then rest one minute, and continue from the beginning (at 1 again) Your Score will be the last full minute of sprints completed, plus the number of extra sprints completed before the 30 minute time cap.

Lauren CF Team Series