WOD 6 October 2013

06 Oct

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Level 2

Thruster – work up to a heavy double

Pistols – technique

5 rounds for time:
3 thrusters (80% of earlier weight)
10 dumbbell/kettlebell step ups

Level 3

Thruster – 2RM

Pistols – EMOM for 10 minutes perform as many alternating pistols during the first 15 seconds then rest 45 seconds.

5 rounds for time:
3 thrusters (80% of earlier weight)
10 dumbbell/kettlebell step ups

Links & News by Armando

Want to shake up your pull ups? Try some of these.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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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