Friday WOD 11/2/12

Warmups

5/50 Skill Practice

5 Minutes/ 50 Reps Practice on a skill you’d like to work on

WOD: Quarter Gone Bad (This WOD is from CrossFit Football) 5 Rounds for Total Reps

• 15 Seconds Thrusters (135, 95) L1: (95, 65)   L2: (75, 45)

Rest 45 Seconds

• 15 Seconds Deadhang Pullups  L1: Blue Band (M) Green Band (F)  L2 Greed Band (M) Black +Blue (F)

Rest 45 Seconds

• 15 Seconds Burpees L1 and L2 (Burpees are  burpees are burpees)

Rest 45 Seconds

Cooldown: 800 M Run