WOD 12/13/13

Back Squat: 5-5-3-3-1-1-1 (15 min cap)

Then…

“Wacky Wiser Partner Friday”

50-40-30-20-10

KB Snatches,70/53(KB must touch the ground each rep)

Wall Ball Shots, 20/14.( 10ft)

* Complete 5 Rope Climbs after the 50’s, 4 rope climbs after the 40’s, 3 rope climbs after the 30’s, 2 rope climbs after the 20’s, and 1 rope climb after the 10’s.

WOD Notes: Partners may work at the same time but not on the same movement. 1 person works at a time on rope climbs.

Come Get Fit with the Fittest
Come Join our very own Emily Beers in meeting Christy Phillips Adkins for winning the Inspirational Women of Fitness contest
January 4th from 10-12 noon, CrossFit West Chester WOD, meet n greet and photo’s with one of the world’s fittest
About Time supplements will be sampled and gift bags handed out. Please sign up to attend and join this free work out. Look out for the event on Facebook this weekend!