August 20, 2014

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Happy Birthday Bodhi B and Chris W!

CrossFit/Competitor
REST DAY!

CrossFit 101
Strength: 4 Sets
8 Dumbbell Push Press
10 Dumbbell Reverse Lunges (each leg)
30 seconds side plank (each side)
Rest 1 minute

WOD: As Many Reps as Possible in 7 Minutes
Burpees

CrossFit Endurance
WOD 1) 5 Minute Max Rep Double Unders

WOD 2) 6:00 x 3
800m Run
Row in Remaining Time
*Rest 5 minutes between rounds. Score is total meters rowed in each round.

CrossFit Prep
Lifts: Front Squat and Squat Clean

Skill: Running