Modifying WOD's

Check this video of Pat Barber modifying his CrossFit.com wod due to injury.

[mac] [windows]

We will have heavy metal night tonight to work on our Oly Lifts.

WOD

21-15-9

sdlhp (95,65)

kb swing (1pood,1.5 pood)

pull ups

red stripe run 200 m (after each round)

for time

SUMOS AND WALL BALL

Kelley signed up for Fight Gone Bad on Sept 26th.

She is getting ready for this really tough workout.

Help her raise her money. Click HERE for her page.

WOD

25 Wall Ball

10 Sumo Deadlift High Pull

5 Rounds for time

FGB IV video

Fight Gone Bad from David Tillman on Vimeo.

Today's Wod

From CrossFit.com

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

We did this one a while back. Melanie and Nikki did it out in the 105 degree heat. If you haven't seen the video,

check it out here