WOD: 8-14-13

by: Gino Escalante in: WODs
13 Aug



GS L1: 15 min AMRAP of:

6 Pull Ups right into…
6 Chin Ups
30 second Handstand Hold
30 second Superman Hold
30 second of top of Ring Dip Hold
6 Broad Jumps right into
6 Max Height Squat Jumps

GS L2: 15 min AMRAP of:

12 second Pull Up AMRAP
12 second Handstand Push Up AMRAP
30 second Superman Hold
12 second Ring Dip AMRAP
6 Broad Jumps right into
6 Max Height Squat Jumps

WOD L1: 4 rounds for time of:

9 Pull Ups
18 Push ups
27 Kick Outs
9 Burpees

10 min cap

WOD L2: 4 rounds for time:

3 Muscle Ups
6 Handstand Push Up
9 Toes to Bar
12 Burpees

10 min cap


Come one come all…

Take a good look at the picture today.  The 25th day of this August (it’s a Sunday), three of the finest coaches of Reebok CrossFit Back Bay will be putting together a Snatch seminar.  This is open to members only but you have to purchase a ticket.  The 5-hour seminar will cover Olympic lifting technique, squatting technique/tips, and then how to relate these skills to many CrossFit movements.  Please e-mail Justin@reebokcrossfitbackbay.com for more information and on how to get a ticket.  Be sure to get in on it!!!  5 hours…3 superstar coaches…1 hell of a seminar.

#worth it,




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