8 October 2013; “Young Turks”

Warmup: 1000m row

Skill: Turkish Getups

Strength: 20 minutes to work up to a 1 RM Turkish Get up, Advanced over 100lbs use Bar….free T Shirt to any that that can SAFELY do a TGU with a girl….

14 Minute AMRAP…

Buy In…

Run to Branard and back….

1 Heavy Turkish Get up…

5 Powercleans 135/95

10 Four Count Flutter Kicks 6-18″

AWOD:

1 Heavy Turkish Get up

5 Thrusters 135/95

10 Hanging Windshield Wipers

10-8-2013

6:00 p.m. CrossFit Endurance Class

Warm-up:  800 Meter Indian Run, 20 Air Squats and 20 Dips on Bench at 400 meter Mark

WOD: 5 Rounds:

Sprint 100 Meter Straightaway, Jog or Walk 100 Meters, Sprint 100 Meter Straightaway, Jog or Walk 100 Meters, 2 Minutes REST.

4X 100 Meter Sprints (Races)

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