WEDNESDAY 161130

Complete Three Rounds For Time,

Run 400 Meters (or Row 400 Meters)
20 Front Squats (95lb. / 65lb.)
10 Shoulder to Overhead (95lb. / 65lb.)

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets.

adrianropeclimb

Adrian gets his first Rope Climb!

______________

Wednesday Special Programs

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

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga Class cancelled tonight. Next class is Monday at 6PM. 

_______________