April 15, 2014

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Happy Birthday Tina W and Mikayla J!

CrossFit
WOD: Oly Total
Snatch 1-1-1
Clean & Jerk 1-1-1
*3 attempts for max lift

Finisher: Row 1000m for Time

CrossFit 101
WOD: For Time
50 Double Unders
40 Kettlebell Swings (choose load)
30 Box Jumps (choose height)
20 Jump Lunges
10 Hand Release Push Ups
20 Jump Lunges
30 Box Jumps
40 Kettlebell Swings
50 Double Unders

CrossFit Prep
Lifts Learned: Presses (strict/push)

Skills: GHD, Ring Dips, Muscle Ups