WOD 11/26/10

Brian WODs

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

Fran

21-15-9
Thrusters (95#/65#)
Pull-Ups

Last completed on 06/15/10.

Advanced WOD:

Overhead Squat
MEx1

then

5 sets of 1 Hang Power Snatch and 2 Overhead Squats @ 80% of your MEx1

then

5 minutes of hollow rocks and supermans. Rotate between exercises every 30 seconds.

Classes today at 12:00 PM and 5:30 PM only. Back to our regular schedule tomorrow.