December 19, 2014

0

Happy Birthday Alexandra W!

CrossFit
WOD: For Time
“Eva”
Run 800m
30 Kettlebell Swings (70/53)
30 Pull Ups

CrossFit 101
Strength: Renegade Rows 10-10-10
*Use heaviest weight possible for each set

WOD: For Time
“CrossFit Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Competitor
Strength:
1) 4 x 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats @ 60%
2) Clean Jerk 1-1-1
3) 20m Max Sled Push

WOD: 3 Rounds for time
Sled Push 200m
75 Double Unders