Coach Kara.

Coach Kara.

TODAY’S W.O.D:

A. “CrossFit Open 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball (20lbs-10'/14lbs-9'), age 55+, 20lb-9'/10lb-9')
90 Double-unders
30 Muscle Ups
*Compare to 01/07/14.

B. Deadlift 5RM. The athlete will have 15 minutes.

C. Strength 101 @ 6PM:

“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
*Compare to 09/01/15.

Post rounds/reps and loads to Members Area or comments.

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