WOD 9.3.15

Announcements

World Wide WOD – link and code:
http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2/

SILOSsaves

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted GHD Sit-ups (3 X 10 – use slam ball, wall ball, or just you)

do not OVER explode coming up, or risk pulling an ab muscle.

Metcon

WWW GA – Chipper 2015 (Time)

RX = 135/95, regular pull-ups

RX+ = 15 Cleans 155#/95#, 30 toes to bar, 30 box jumps 24/20, 15/10 Chest to bar Pull-ups, 30 double unders, 15 thrusters 2-53#-55#KB/2-35#KB, 30 burpees (to a plate), 15 overhead stationary lunge steps 45#/25# plate.

Look here for the other divisions, and do the one you would compete in –

http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2/

Cool Down

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