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December 13, 2013

phillipines.jpg

OUR SATURDAY WOD WILL BE HELD AT WESTSOUND CROSSFIT.  

They are holding a fundraiser for the disaster relief effort in the Philippines.  It is not a competition and anyone can join.  Just make a donation and join in for a workout.  Starts at 9am and heats will run until around 11 - 12. 

 

STRENGTH:

Hatch Week 11, Day 3

Back Squat  5@60%, 5@65%, 2x5@70% 

Notes: These should be done as fast as possible with no pause at the top, A.T.G. with good pop out of the bottom. 

CONDITIONING:

3 rounds for time of:

5 Rope Climbs 
9 Front Squats @ 60% 1RM
20 Target Burpees - 6″

Notes: If any of you pictured these squats coming from the rack, hit yourself in the face with your purse for me real quick.  From your loving coach.