WOD / Thursday, October 4

Let's raise future generations to know that Tacos are for EVERYDAY. 

For Time:

50-40-30-20-10

Air Squats

3-6-9-12-15

Ring Dips 

100M Single Arm Front Rack Carry in between Sets 53/35 (50M/arm)

Strength (Optional) 

Front Squat with :03 Eccentric (65-70%/6) x 4

Competitors

1. Strength

A. Today's Front Squats

B. Snatch Balance (70%-75%/3) x 3

C. Russian Twists

20 Reps x 3 Sets

2. WOD

3. Gymnastics

A. Warm Up

9-7-5

Strict Pull Ups

Strict Toes to Bar

B. 8 Rounds

2 Peg Board Ascents

4 Deficit Handstand Push Ups 45#/25#

4. Aerobic

Super Triathlon

5K Run

10K Row

15K Bike 

5. WOD II

2011 Crossfit Games Open Workout 11.3

Complete as many rounds or reps as possible in 5:00 of

Clean 165/75

Jerk 165/75

*Each movement counts as 1 Rep. Both movements count as 1 Round.

Rocco Di Jerlando