Sunday

HQ WOD 11am

“Quarter Gone Bad”

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

CFC WOD 12pm

• 100m sprint
• 25 pull-ups
• 200m sprint
• 50 push-ups
• 300m sprint
• 75 lunges
• 400m sprint
• 100 air squats
• 300m sprint
• 75 lunges
• 200m sprint
• 50 push-ups
• 100m sprint
• 25 pull-ups

Post times and reps to comments.

CrossFit trainer Bryan high five’n it with Bill and Mike after the WOD.