charset=UTF-8" /> WOD: 9-9-13 « Reebok CrossFit Back Bay Reebok CrossFit Back Bay

WOD: 9-9-13

by: Gino Escalante in: WODs
08 Sep

 

 

Strength:  35 mins to find:

3RM Back Squat

and

3RM Hang Power Clean

or

3RM Power Clean

1: 2 min AMRAP of:

15 Cal Row
Wall Ball AMRAP

2 min AMRAP of:

15 Cal Row
Kick Out AMRAP

2 min AMRAP of:

15 Cal Row
Pull Up AMRAP

No rest between AMRAPs

2: 2 min AMRAP of:

25 Cal Row
Wall Balls (20/14) AMRAP

2 min AMRAP of:

25 Cal Row
Toes to Bar AMRAP

2 min AMRAP of:

25 Cal Row
Chest to Bar Pull Up AMRAP

No rest between AMRAPs

==

Did you miss me?…

Now that we are all on the same page let’s move on.  This of course is an exception to everyone who will be coming in consistently, so please pass on the message.  I have missed  you as well and with one week behind us of our new programming, things are definitely looking up.  My favor to ask of all of you is to fall in love with Thrusters and Burpees.  You are going to be seeing a lot of those movements for a long time…hooray for strength!  In the mean time stay on top of your mobility because this PR roller coaster has only just started.

Good things coming your way,

CG

==

 

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