WOD 12/07/10

JakeWODs

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

Front Squat
Work up to a heavy single then 5×3 @ 85% of the single

then

5 Rounds:
10 Turkish Get Ups (40#/25#)
10 Box Jumps (24″/20″)

Advanced WOD:

Fran

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

Last completed on 06/15/10 and sort of on 11/26/10.