WOD: 11-21-13

by: Gino Escalante in: WODs
20 Nov



GS: 12 min AMRAP of:

60 seconds of:

Alternating Leg Hollow Hold
Bent Front Raises
1 Arm Plank Hold (30 seconds on each hand)

1: 4 min AMRAP of:

8 Deadlifts (185/115)
10 Push Ups

Rest 2 minutes

7 min AMRAP of:

4 Front Squats (185/115)
12 Pull Ups

2: 4 rounds for time of:

10 Snatch Grip Deadlifts (185/115)
10 Over the Bar Burpees

4 min cap

2 rounds for time of:

7 Muscle Ups
7 Thrusters (185/115)

7 min cap


That is quite a day…

Reebok CrossFit Back Bay is still going strong with the gymnastics strength and even though some of you may be “over it”, it is delightful to know that ALL of you are getting better because of it.  Programming as we currently know it will stay just about the same for some time (until the end of February), but there will be some changes that will appear at the end of the year.  Starting in January, some of the focus of the programming will shift to “skills”, but before you panic for any reason and start amassing with pitchforks, please note that there is a plan.  N one really knows what the plan is, but rest assure that somewhere there is one.




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