WOD 10.16.15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Overhead Squat (5@ 70%, 5@ 80%, 10 @ 80%)

Most of you do not have an OHS max, so if you take the weight you used in an OHS WOD, and start with that as an assumed 60% warm-up, you should be tested decently at the 10 @ 80%.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Then Rest APPROXIMATELY 7 Minutes, then perform the next WOD. Approximately, so the whole class starts together on WOD 2.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cool Down

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