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Triple Threat
October 6th, 2012

Triple Threat

Warm
Up:		 Wish Coach Nick a Happy Birthday. Then curse him out after you finish this chipper.
WOD: “Triple Threat”
Start with a 500m row
at 3:00 start
10 min AMRAP
3 – Muscle Ups
29- KBS 24 KG/16 KG
rest 3 minutes
then
Row 1000m row
At 21:00
10 Minute AMRAP
4 – Deadlift 315#/225#
27 – Box Jump 27″/24″
rest 3 minutes
then
Row 1000m row
at 39:00 start
10 Minute AMRAP
6 – OHS 135#/95#
30 – Double Unders
Rest 3 minutes
Row 2000m row

Announcements:
Come for Nick’s Birthday WOD, stay for the Self Defense Seminar at 11am.
Free for all Crossfit Queens members.

2012-10-06