April 10, 2014

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Happy Birthday Karen M, Coleman Mc, Jeff R, and Heather S!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
Run 1 mile
Rest 2 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 2 Minutes
Run 200m

CrossFit Prep
Skills: Pull Ups (strict/kipping)
Lifts: Snatch and Overhead Squat

CrossFit Endurance
1) Advanced WOD
25 Minute Cap
Run 2 miles
Row for remaining time

2) Intermediate WOD
15 Minute Cap
Run 1 mile
Row for remaining time