WOD…Nov 11th…Thank You!

By November 10, 2013 wod No Comments

In honor of our Veterans we will begin each class with a 21 burpee salute.  If you are serving, have served, or have a loved one who has or is serving you can sit back and relax while we get our burpee on.

CrossFit Kids

Strength – Snatch (full) – PVC w/u and technique drill (Burgener) – 20 minutes to find 1 rep max

WOD

For Time

Double Squat WB – 11,10,9,8,7,6,5,4,3,2,1 – 20/14# – 9/10’

Burpee – 1,2,3,4,5,6,7,8,9,10,11

On the double squat WB you will do 2 squats before hitting the target each time

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