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Wednesday September 4, 2013 CrossFit Stapleton- Denver, CO

Whole Life Challenge Fall 2013 OFFICIAL WORKOUT

Attention ALL WLC participants… We will be running the WLC Official WOD this Thursday & Friday at ALL regular scheduled CrossFit classes. Two coaches will be on staff both days… One coach will be in charge of the WLC WOD while the other will be running others through our regularly scheduled programming (for those who are not participating in the WLC or have already completed the WOD)

These are the only two days we will be offering you the opportunity to get your preliminary WOD in for the WLC. Please make sure you can make it on Thursday or Friday.

No make-ups sessions will be held.

PRELIMINARY MEASUREMENTS

 Emilio and Tayler will be holding open ‘office hours’ Thursday & Friday for people to come in and get their measurements taken.

It will be walk-in and order will be on a first come first serve basis.

Hours:

Thursday- 7am-9am & 10:45am-1:00pm & 4pm-6pm

Friday- 8am-9am & 10:30am-noon & 1pm-4pm

Wlc-seal-orange-500x500

 

THE OFFICIAL WLC WOD: 

Part 1

As many 25-yard shuttles as possible in 2 minutes

Rest 1 minute

Part 2

Repeat for as many reps in 2 minutes as possible:

  • 5 Push-ups
  • 10 Squats

Rest 1 minute

Part 3

As many sit-ups as possible in 2 minutes

Rest 1 minute

Part 4

As many 25-yard shuttles as possible in 2 minutes

 

A. OHS from rack 2 sets of 5-8reps; rest 2-3mins btw sets 

 

B. PC build to a tough TnG double in 12mins 

 

For Time:

10 burpees

10 PC 135/75#

10 burpees

10 PC 145/85#

10 burpees

10 PC 155/95#

10 burpees

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