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A Rob Labar Gym
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CrossFit Teens 4.16.14

WOD

Wednesday:
Warm Up:
2 Rounds (not for time)
250m Row
10 Mountain Climbers
50m Hurdles
10 Jumping Jacks
50m Hurdles
10 Alt Lunges (in place, ttl steps)
50m Hurdles
Skill:
Flutter kicks, mule kicks
Back extensions in GHD machine,
GHD sit ups (rotate in and out, do
3 sets of 3-5 reps each exercise)
Thrusters, Work to a perfect   form
heavy set of   2.
Drop to no more than 70% of heaviest set
WOD:
For Time:
10 Thrusters
1 Pull Up
9 Thrusters
2 Pull Ups
400m Run
8 Thrusters
3 Pull Up
7 Thrusters
4 Pull Ups
300m Run
6 Thrusters
5 Pull Ups
5 Thrusters
6 Pull Ups
200m Run
4 Thrusters
7 Pull Ups
3 Thrusters
8 Pull Ups
100m Run
2 Thrusters
9 Pull Ups
1 Thruster
10 Pull Ups

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