Warm UP:

50 double unders
15 toes to bar
15 back extension
15 pass throughs

Sprints:

5 X 200m (down to plants by coffee shop, plant foot, touch ground, and come back)

WOD:

21-15-9

Kettlebell Thruster 70/44 (Holding the bell)
Chest to bar Pullup

CrossFit Mean Streets
Downtown LA…… where the air sucks.

2 Comments

    • October 19, 2010

    So I watched the video… Does this mean we will be doing workouts listening to W-W-B (wind,water,birds)??? Fuck this video… I’d rather kick my own ass then listen to W-W-B while doing a WOD..

    But following the chain of command is what I do Ronnie… So tell me what you want me to do? And I will have the classes working out in pure silence or W-W-B…

    Victor

    • October 19, 2010

    I think next week will be a week without music. So we can hear everybody’s pain

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