WOD 9.9.15

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

Push Jerk (5 @ 70%, 5 @ 80%, 10 @ 80%)

The ten rep max will be used for six weeks.

Metcon

Angie Ten Round (Time)

10 Round Angie –

Each Round

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Squats
We are gearing up for a full Angie soon, but we are also gearing up for World Wide WOD this weekend, so you WWW people, do the Angie 5 rounder!

Goat/Free

Take some time to work on a goat before you leave.

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