03 February 2016

WEDNESDAY 160203

For Time:

400 Meter Run
Kettlebell Thruster, 21 Repetitions (35lb. / 25lb.)
400 Meter Run
Kettlebell Thruster, 15 Repetitions (35lb. / 25lb.)
400 Meter Run
Kettlebell Thruster, 9 Repetitions (35lb. / 25lb.)

Rest 5:00 then,

1 Maximum Effort set of Pull-ups

Note: On todays workout, Athletes can also use a Dumbbell. Advanced Athletes should gravitate towards the Kettlebell due to the added technical nature of the skill. How many Athletes can Rx’ todays workout and achieve a time of sub 10:00 and then 25 or more Pull-ups? This workout comes from Greg Amundson and Jeff Martone as part of the Advanced CrossFit Kettlebell Trainer Course.

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Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Note: Today our Light workout will be HQ programming with modifications as needed. (To include Assault Bike and Rowing, and possible use of Krav Maga for large classes.)

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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