December 13, 2013

Happy Birthday Vanessa K, Herman L, and Matt M!

CrossFit
Strength: Front Squat 3-3-3-3-3
*Use heaviest weight possible for each set.

WOD: For Time
12 Bar Muscle Ups
20 Lateral Burpee Over the Box Jumps (20)
9 Bar Muscle Ups
20 Lateral Burpee Over the Box Jumps (20)
6 Bar Muscle Ups
20 Lateral Burpee Over the Box Jumps (20)

CrossFit 101
WOD: “Brenton”
5 Rounds for time
Bear Crawl 100ft
Standing Broad Jump 100ft
*Do three burpees after every five broad jumps. If you have a vest or body armor, wear it.

Competitor WOD
Run, bike, swim or row for 30 minutes at 80-90%