11.13.13 – CrossFit Silverback

12
Nov

11.13.13

WARM UP

250 + Ultimate Stretch

BUY IN
“Thunderstruck”
STRENGTH
None
WOD
 
ITW
3 Rounds (scored individually)
Power Clean x 10 (135, 85)
Shuttle Run 200 m
Rest 2 min
Rest 5 min
3 Rounds (scored individually)
KB Swing x 15 (70,53)
Row x 250m
Rest 2 min
Rest 5 min
3 Rounds
2 min max
R1Dead Hang Pull Up
R2 Burpees
R3 Toes to Bar
Rest 2 min after each movement
CASH OUT
None

Coach’s Note:  Hey Silverbacks,   the ITW is back with a vengeance!  So you have about 2.5 to 3 minutes of movement where you need to blow it up.  This is a sprint in every sense of the word.  2 minutes rest between rounds and 5 minutes between stations is plenty of recovery.   Bring your A game and we will see you there.

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