1/3/2011

By on January 2, 2011 in cross fit

“Air Force WOD”
For Time starting with 4 Burpees, and stopping every minute on the minute to do 4 Burpees:
20 Thrusters – 95/65#
20 SDHP – 95/65#
20 Push Jerk – 95/65#
20 OHS – 95/65#
20 Front Squats – 95/65#

Modification 1 – 85/55#
Modification  2 – 75/45#
The link below is an evaluation sheet we’ll use to test certain bench marks in cross fit.  Approximately 2-3 exercises will be preformed in the month of January.
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