11/07/09 – FREE SATURDAY WORKOUT @ 11:30am – Happy Birthday Giuliana!

Today’s Schedule –

• 9:30am – Fundamentals WOD
  • Complete 5 rounds for time:
    • 6 Dumbbell Thrusters
    • 9 Ring Dips
    • 12 Box Jumps
• 10:30am – CrossFit Wod – Giuliana’s Birthday Special
  • , Complete 5 rounds for time
    • Run 200m
    • 7 Kettlebell Deadlift
    • 9 Kettlebell Swings
    • 11 Kettlebell Squats
• 11:30am – Free Workout
  • Complete as many rounds as possible in 12 minutes of:
    • 5 Burpees
    • 10 Box Jumps (Step ups)
    • 15 Kettlebell Swings