WOD for Wednesday Nov 14th

30 Minute running clock;

0 -10 Mins

9-6-3

Shoulder to Overhead (85kg/55kg)

Bar Muscle Up

10-20 Minute mark

15-12-9

Shoulder to Overhead (70kg/45kg)

Chest to Bar

20-30 Min

Shoulder to Overhead (60kg/40kg)

Chin Ups

http://library.crossfit.com/free/pdf/CFJ_2012_CFLife_Suffering_Godby_FINAL.pdf

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