April 8, 2015

Happy Birthday Janet H, Brooklyn T, and Ryan W!

CrossFit
WOD: 10 Rounds, Each for Time
Row 250m
*Rest 2 Minutes Between Rounds

CrossFit 101
WOD: For Time
“Teamwork Wednesday”
25 Partner Tire Flips
50 Ball Slams (40/25)
50 Tire Jumps
200m Partner Sled Push (90/45)
*Teams of 2. Partners work together for 25 total tire flips, then each person will do 50 ball slams and 50 tire jumps (split however you’d like). Teams will finish with a 200m total sled push, with one person pushing at a time. Any CrossFitters who choose this WOD over their own WOD will do a 100 burpee buy-in.

Competitor
Strength:
1) Pause Clean 5 x 2 @ 75%
2) Back Squat 4 x 8
3) Pause Push Jerk 5 x 2 @ 65%

WOD: Same as CrossFit