Today's Workout: 021910

Five rounds for max reps of:

2/3 Body weight thruster


GREEN ARMY WOD: (1pm by punch card, proceeds to the travel fund for Ontario Sectionals 2010)

3 Rounds flying pull-ups

21 / 10 Handstand push-ups

30 KB Front squats 2 / 1.5 pood

150 meter Sand bag carry 80 / 50 lbs

20 Squat clean thrusters 135 / 95 lbs

Run 250 meters

50 Burpees

20 DB Shoulders to overhead 45 / 35 lbs

40 / 20 Push-ups (chest to easy button from staples and full extension with hands leaving the ground at the top)

Run 250 meters

50 squats

50 pull-ups (chin over the bar)

(On the Flying pull-ups, both hands must touch the bottom, both hands
must reach the top and both hands must reach the bottom before dropping
to the ground for the trip to count. Going one hand at a time is
allowed. HSPU is head touches ground to locked out. )

Scoring will be the sum of your times for the first two workouts plus half of your time for the third workout.


COACH WHIT WINS THE Element CrossFit Ontario Challenge #1!

Here's the link, and here's the video:

Start here

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