WOD: 10-10-13 « Reebok CrossFit Back Bay Reebok CrossFit Back Bay

WOD: 10-10-13

by: Gino Escalante in: WODs
09 Oct

 

 

GS: 10 min AMRAP of:

30 second Plank Hold
30 second side Plank Hold
30 second Hollow Hold
30 second Side Plank Hold

1: For max reps: 7 min AMRAP of:

7 Thrusters (135/95)
7 Box Jumps (24/20)
14 Kick Outs

Rest 2 minutes

7 min AMRAP of:

3x: 1 Power Clean / 1 Hang Power Clean / 1 Front Squat (135/95)

10 Pull Ups

2: For completion:

5 rounds for time of:

5 Thrusters (135/95)
7 Burpee Toes to Bar
9 Box Jumps (30/24)

8 minute cap

For time:

4 rounds for time:

6 Power Snatch (135/95)
4 Muscle Ups

==

3…2…1…,

Starting your day off correctly is the best way to not cheat during this paleo challenge.  Enjoy the workout.

Not much today,

CG

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