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/
