10.23.2013 – CrossFit Silverback

22
Oct

10.23.2013

WARM 

Down & Back

BUY 
Shuttle Run 2min
STRENGTH
None
WOD
ITW
3 rounds
KB Swing x 12
Step Up w/KB x 20
Rest 2min
Rest 5 min (includes the above 2 min)
3 rounds
Thruster x 10
Run x 200m
Rest 2min
Rest 5 min (includes the above 2
Ab-domination
40 sec work 20 sec rest x  8
Sit Ups, Plank Hold, Flutter Kick, Plank Hold, Hollow
CASH OUT
Coaches’ Notes:  Hey Silverbacks.  We have been training heavy and hard, while that is always fun to work on getting beasty strong we can’t neglect our gas tank.  ITW or (interval training workout) created by the late Pat O’Shea

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