Big Thompson CrossFit WOD 15.9.15

CrossFit

Strength/Skill
Back Squat 3×5 @ 70%
W.O.D.
Back Squat Ladder by 2’s 95/65
Minute 1-2 Back Squats
Minute 2-4 Back Squats
Minute 3-6 Back Squats
Minute 4-8 Back Squats
And Continue by 2’s

Barbells taken from floor to the back rack
15 minute victory time cap

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)
3 Rounds For Time, Rest 1 minute between rounds
200 Sprint
5 Push Ups
10 Sit Ups
100 Sprint (Down & Back)
10 Push Ups
20 Sit Ups
50 Sprint (Down walk back during rest period)
15 Push Ups
30 Sit Ups

* The intent is to really sprint!

Hailey Zip Line