WOD: Friday 11/09/2015

Back Squat
6 - 6 - 6 - 6 - 6 - 6

then:

4 Rounds for time:
Run 400m
12 Thrusters
12 Pull Ups

Post weights and times to comments.

Endurance - Workout of the Week
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Jim "working" in Kiribati. Some good looking roosters there. Blue Lake CrossFit in the Pacific islands.