21 Guns CrossFit
Making you a better person...
10.17.2013
Funday
WOD:
In Teams of 2 complete the following
400m Run
100 Push-Ups
80 KB Swings
60 Wall Balls
40 Med-Ball Situps
20 Burpees
400m Run
*Movements must be done in order, but partition the reps as you wish.
10.16.2013
Thursday
WOD
:
Weighted Step-Ups 6,6,6,6
then
4 Rounds for time of
-
5 Strict Pull-Ups
-
10 Toes to Bar
10.15.2013
Wednesday
WOD
:
Front Squat 3,3,3,3
Bench 3,3,3,3
10.14.2013
Tuesday 10/15 - Happy 37th
WOD
:
4 Rounds
for Time
10 Bar Over Burpees
Building Run
15 Hang Cleans (135/65)
*Cash Out- 37 UNBROKEN Hollow Rocks
10.13.2013
Monday
WOD
:
500m Row for Time
then
4 Rounds for time
30 Double Unders
15 DB/KB Thrusters (45/25)
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