February 21, 2014

CrossFit
Strength: Work to a heavy single overhead squat in 10 minutes
*Not a 1RM

WOD: For Time
“Nancy”
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

CrossFit 101
WOD: For Time
30 Burpees
40 Wall Balls, 20/14 lbs
Run, 400 m
50 Double Unders
Row, 500 m

Competitor
Same as CrossFit