9.17.2016

W.O.D. 9.18.16

Level 2 at CrossFit KOP this weekend!

30-20-10
Power Clean (115/170#)
Box Jump (20/24")
Ab-Mat Sit-ups
(record total time)

then...
Rest two minutes

and immediately complete max Shoulder to Overhead with and empty bar for 2:00 Minutes
(ladies 33#/men 45#)- record total reps completed.

Quote: 
“You cannot dream yourself into a character; you must hammer and forge yourself one.” 
– James A. Froude
at

1 comment:

  1. Rachel SpringSeptember 19, 2016 at 1:36 PM

    Phani 16:11, 62 (45/15)
    Theresa 11:10, 43 (85)
    Ryan A 17:17, 41 (Hang 170)
    Mark 11:00, 42 (115)
    Matt B 16:09, 70 (135)
    John McH 17:07, 35 (125)
    Sean 13:25, 40 (115)
    Anne Bo 14:18, 41 (65)
    Fayth 13:58, 51 (75)

    Brian (drop in) 14:00, 56 (Hang 75)
    Danielle 11:10, 53 (75)
    Ryan S 16:45, 55 (125)
    Bryan 16:27, 25 (75)
    Jill Her 15:01, 51 (70)
    Matt E 17:10, 80 (155)
    Cline 12:55, 60 (135)

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