SATURDAY, NOVEMBER 9TH, 2013

Today is Bring a Friend Day at Thor Fitness for the 8 and 9 class.  If you know of someone that wants to give CrossFit a go and can’t make it in today, let me know what day will work.

Also don’t forget about the 11:30 weightlifting class.  We’ll work on the snatch and clean and jerk.

CrossFit WOD:

5 rds:

5 burpees

10 wall  balls 20#/14#

10 med ball situps 20#/14#

10 kettle bell SDHP 53#/35# RX+ 70#/44#

150 meter run or 200 meter row