February 3, 2016

Happy Birthday Jessica T!

CrossFit
WOD: 5 Rounds For Time
“Power Drill”
5 Handstand Push Ups
10 Power Cleans (135/95)
15 Burpees
20 KB Swings (53/35)
25 Wall Balls (20/14)
*3 minute rest between rounds, post total time including rest

Ignite
WOD: For Reps
5 minutes for max reps of Rowing for calories
5 minute rest
4 minutes for max reps of Burpee Box Jump Overs
4 minute rest
3 minutes for max reps of 10m Shuttle Runs
3 minutes rest
2 minutes for max reps of Slam Balls
2 minute rest
1 minute for max reps of Assault Bike for calories

Barbell
1) Hang squat clean + 2 jerks (1 X 1)
2) Power snatch + snatch balance (1 X 1)
3) Snatch Pull (1 X 2)