5 Rounds for Time of:
7 Squat Clean (155#/105#)
14 Kettlebell Swings (53#/35#)
Results
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Josh and Sangeeta squat and swing away:
Attention ladies! The women coaches have decided that going forward in order to RX a WOD with a women’s barbell you must have the 1# or the 1/4# plates on the bar. No more 53# or 63#, 103# etc. if you want to go as RX’d.
Video Demos of today’s WOD:
WOD Demo with Jason Khalipa and Neal Maddox – video [wmv] [mov] [HD mov – download only]
WOD Demo from the CrossFit Level 1 Certificate Course at Guerrilla Fitness – video [wmv] [mov]
See everyone IN COSTUME tomorrow for the Frankenchipper! 0930 WOD and we will run waves as needed. CF Kids class should also wear a costume too!
Next weekend for the Saturday WOD we are excited to have some rowing instruction plus a WOD from an Olympic Gold Medal Rower, CrossFitter, and Concept 2 Master Rower Anna Cummins. More details coming! Cost is free but sign-ups will be needed once we get everything set.
Puppy Coach in Training:
