WOD 11/17/10

Brian WODs

crossfit, fitness, gym, richmond, rva
Today’s WOD:

3-3-3-3-3
Weighted Dead Hang Pull-Ups

then

5 Rounds:
40 Yard Sprint
6 Power Cleans (135#/95#)
12 Knees to Elbows

Advanced WOD:

Bench Press
5×5 @ 70% +5

then

3xME Handstand Push-Ups

then

7 Rounds:
10 Kneeling Half Moons (24 kg/16 kg)
10 Pull-Ups