April 23, 2015
Happy Birthday Amanda McM!
CrossFit/Competitor
REST DAY
CrossFit 101
WOD: 4 Rounds for Time
Med Ball Run 200m (20/14)
20 Wall Balls (20/14)
*Must use same ball for each movement
CrossFit Prep
Lifts: Overhead Squat, BTN Jerk, Snatch Balance
Skill: Ring Work
CrossFit Endurance
WOD 1) Run 1000m/800m/400m/200m
*Rest 1 Minute Between Runs
WOD 2) 4 x 3 Minutes of Rowing for total meters
Incendia Stronman
WOD: Lift Heavy Sh*t