December 22, 2014

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Happy Birthday Shawn C and Elena I!

CrossFit
WOD: For Time
“Jerry”
Run 1 Mile
Row 2000m
Run 1 Mile

CrossFit 101
WOD: 12 Minute AMRAP
200m Shuttle Run
14 One-Arm Dumbbell Snatch (alternating)

Competitor
Strength:
1) Snatch 6 x 1 @ 85%
2) Tall Split Jerks 4 x 2 @ 50%
3) Front Squat 1-3-3

WOD: Same as CrossFit