April 28, 2015

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CrossFit
Strength: Overhead Squat 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: 2 Rounds for Time
“Arnold Sectional 2010 WOD 3”
500m Row
15 Overhead Squats (95/65)
500m Row
15 Toes to Bar

CrossFit 101
“Double WOD Tuesday”
WOD 1) Run 1 Mile for Time

WOD 2) 3 Rounds for Time
15 Burpee Box Jumps (24/20)
12 Ball Slams (40/25)
*WODs may be performed in order of preference

CrossFit Prep
Lifts: Front Squat & Power Cleans
Skill: Pull Ups