Thursday

Make up day, Rest Day. Pick a benchmark wod Or....
Come in and we will make up something fun

Wednesday

Strength
Deadlift
Work up to 90% Go for as many as 5 sets of 1 @90%+

Team W.O.D.
Run with K.B(53/35) & Plate(45/25) to Sleds
5 rounds
10 K.B. Snatch (5ea)
100' Sled Push (50 down & back) (90/45lb on sleds)
Farmer Carry 1 Lap K.B. & Plate

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]