Thursday, March 14, 2013

Thursaday - WOD 61- Bday WOD "Gage"

Happy Birthday Gage. We are very happy that you are part of our CrossFit Family. You are an amazing athlete, a great friend, and wonderful coach, and a fantastic family man.

Here is your WOD

Warm up:
Calf warm up and foam roll

Skill:
Practice the movements

WOD:
"Heavy Gage"

3-6-9
Thruster
100 meter run after each set

then immediately go into
3-6-9
Bent over Row
100 meter run after each set

*the weight increases after each set
*use the chart below to see the weight requirements

Men3 rep6 rep9 rep
beginner6595115
interm.95115135
advanced135155185
Women3 rep6 rep9 rep
beginner455565
interm.556575
advanced7595115


Overtime:
100 pushups

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