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Tuesday Oct. 4th, 2011

Congratulate Laura Reynolds on her marathon this past Sunday! Now she will revert to becoming a full time Cross-Fitter again.



A1) Bicycle Squats @ 30×0; 8-10 reps x 4; Rest 20 sec

A2) HSPU AMRAP x 4 Rest 2:30 (if unable to perform strict then we will incorporate buddy assisted or ABMATs to lessen range of motion). Rest 3

B1) Split Leg Squats @ 21×1; 8-10 Reps x 3; Rest 20 sec

B2) Seated Single Arm DB press @ 31×1; Rest 3 min b/t

C) External DB Rotations@30×0; 6-8 reps x 3



For Time:

6 Rounds for time:

15 KB swings 55#/35#

30 Double Unders (there is no substitute for Double Unders) get it?- Josh Bearden






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