WOD 13 October 2013

13 Oct

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Level 2

Overhead squat 5-5-5

Muscle up drills: false grip hangs/pull ups

12 minute ladder of:
3 box jumps
3 toes-to-bar
6 box jumps
6 toes-to-bar
9 box jumps
9 toes-to-bar
12 box jumps
12 toes-to-bar
etc.

Level 3

Overhead squat 1RM

Muscle up 4 x 3-5 reps

12 minute ladder of:
3 box jumps
3 toes-to-bar
6 box jumps
6 toes-to-bar
9 box jumps
9 toes-to-bar
12 box jumps
12 toes-to-bar
etc.

Links & News

13 horrifying facts about your mobile phone.

The Outlaw Way take on flying muscle ups.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first to find out more about London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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