December 16, 2015

Happy Birthday Gina D, Coach Amanda and Jason D!

CrossFit
Strength: Deadlift 5-5-5

WOD: For Time
Run, 200 m
25 Double Unders
Run, 200 m
25 Kettlebell Swings, 53/35 lbs
25 Double Unders
Run, 200 m
25 Box Jump Overs
25 Kettlebell Swings, 53/35 lbs
25 Double Unders
200 Runs
25 Pull-ups
25 Box Jump Overs
25 Kettlebell Swings, 53/35 lbs
25 Double Unders

Ignite
WOD: 3 Rounds for Time
Row 500m
30 Ball Slams (40/25)
30 Push Ups

Barbell Club
1) Clean from Blocks (Above Knee) 5 x 1
2) Front Squat + Jerk 1 x 1
3) Back Rack Lunge Steps 1 x 10