RMSDF

Back Squats 10.29

Back Squats

7 x 3

Beaker & Trap

On Second thought Beaker reminds be more of Trap, Beaker will no any experinment & Trap will try any WOD I make up.

 

Thursday

4 X 400 Meter Sprints

3 minutes rest between each

Muppet Show

The First time I heard Metallica!! And you have to love Beaker, kinda reminds me of Ninja Boy

   

  Thrusters

7 x 1

Cindy

AMRAP in 20min

5 Pull Ups

10 Push Ups

15 Squats

And the next CrossFit BAD ASS

 

Reed W. Look out he's going to be tuff, he threw his pacifier at Big Greg when he started to slow down yesterday during Cindy.

 3 minutes each of Push ups & Ab mat sit ups rest 1 minute 2 minutes of each rest 1 minute 1 minute of each Score = total reps

 

The Bear Complex

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

-Power Clean -Front Squat -Push Press -Back Squat -Push Press

**For every time you let go of the bar do 10 burpees at the end of the 5th round

2 Mile Run

If you missed the Filthy Fifty yesterday guess what?

Sorry the link doesn't seem to be working from the first post, here's the new link

https://kravmagacrossfit.zenplanner.com/zenplanner/portal/retail.cfm?Category=Seasonal%20Items

Also on the main web site www.kravmaga-crossfit.com under member login there is a link to the store.