Crossfit 911 – WOD – September 3, 2012 (Labor Day!)
Posted onStrength WOD Bench Press (Dynamic Effort) -8×3 @ 60% of 1rm. No more than one minute rest. Back Squat (Max Effort) -10 minutes to beat last weeks 3rm. WOD 12 minute ladder 1 Thruster 15m Barbell Overhead walk 1 Back Squat 15m Barbell Overhead walk 5 Burpee Penalty every time barbell touches the floor. Rx: […]